MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ACTIVATION

2 Rounds

500m Row

30 Banded Good Mornings

15 GHDs or Ab Mat Situps

10 Scap Pull-ups

5 Inchworms

20 minute time cap

Weightlifting

Front Squat (6 x 3)

Work up to a heavy set of 3

20 minute time cap including warming up to 1st set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60 Double Unders

20/15 Cal Assault Bike

9 Deadlifts (275/185)
Deadlifts need to be a weight you could do 3-5 at a time within the workout.