MobTown CrossFit – CrossFit


Warm-up (No Measure)

3 Steady Rounds:

100 Meter Jog

:30 Plank Hold (Left, Right, Center)

:30 Goblet Squat Hold

10 Jumping Jack Toe Touches

*Coach Led Deadlift Warm-Up*


Metcon (Time)

5 Rounds Not For Time:

500 Meter Row / 0.6 Mile Bike

21 GHDs / Ab-Mat Weighted Sit-Ups

12 Bar-Facing Burpees

3 Deadlift (315/225)
Athletes: Notice that this workout has an input for your WOD time, but don’t go balls to the wall on this one. Treat this as a good active recovery WOD with a couple heavy deadlifts thrown in to keep you on your toes. Make the deadlifts singles if you’d like and feel free to alternate rower/bike to get a good mix of movements.