MobTown CrossFit – CrossFit


Warm-up (No Measure)


2 minutes Row, Run, or Bike


:60 Couch Stretch to each side

:60 Banded Shoulder Distraction to each side

:60 Pigeon to each side


2 Sets

10 Cal Bike

10 Glute Bridges

10 Hollow Rocks

10 PVC Pass Throughs

10 Single Arm DB Press to each side

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats
20 minute time cap from start of class


5 minute max Strict Handstand Pushups

Break up sets however you like. Goal is max # of strict HSPUs in 5 minutes.
If unable to do strict, do pike hspu on box. If you have a lot of time left after your strict hspus, you can get more reps using a box.


Metcon (Time)

On the 10:00 x 3 Rounds

400m Run

30/24 Cal Row

200m WB Run (30/20)

20 Double DB Squats (50s/35s)
Score is your slowest round.