MobTown CrossFit – CrossFit


Warm-up (No Measure)


3 minute Row, increasing pace each minute (light, moderate, challenging)

2 Rounds of Gymnastic Complex:

3 Strict Pull Ups

6 Kip Swings

9 Push Ups

12 Air Squats

15 PVC Pass Throughs

Snatch Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Hang Muscle Snatch

5 Front Squats

5 Hang Squat Snatch
Move through the warm up with a purpose. Make sure your shoulders are warmed up ready to go!


Metcon (No Measure)

3 Rounds

Core Work

:30 on/:30 off

– Mountain Climbers

– Hollow Hold

– Superman

– Windshield Wipers

– High Plank Hold

Rx+: :40 on/:20 off


Metcon (Time)

For Time:

800m Run

25 Thrusters

25 CTB Pull-Ups

800m Run

25 Overhead Squats

25 Toes to Bar

800m Run

25 Front Squats

25 Pull-Ups

Barbell – 95 / 65 lb
25 minute time cap



– This balanced workout includes cardio, weightlifting and gymnastics movements


– Let’s choose variations or rep schemes for each movement that can be complete in under 2 minutes


– Choose your barbell weight based on the most difficult movement, the overhead squat

– The weight should be fairly light across the board

– We should be able to complete the 25 reps in no more than 3 sets.