MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Handstand Hold Stretch – 0:30

2. PVC Pass Through – 1:00

3. Banded Three Way Shoulder Stretch – 0:20 each position/side

Lower Body

1. Down Dog – 1:00

2. Up Dog – 1:00

3. Calf Stretch on Post – 1:00/side


3 Rounds for Quality:

12 Calorie Row or Bike

6 Alternating Spiderman and Reach

12 Calorie Row or Bike

6 Walkouts

:30s Handstand Hold or Pushup


Banded Three Way Shoulder Stretch

PVC Pass Through

Spiderman and Reach



Handstand Walk 300ft (Time)

300′ Handstand Walk

5 minute time cap
– Open Standards, where we mark off a 25′ course with 5′ sections.

– Go back to the last completed distance if/when you come down.


– 5:00 of practice

– 5 x :30 Handstand Weight Shifts or holds

– 300′ Bear Crawl


Metcon (Time)

For Time:

3 Rounds:

12 Kipping HSPU

12 Toes to Bar

150 Double-Unders

3 Rounds:

9 Kipping HSPU

9 CTB Pull-Ups

100 Double-Unders

3 Rounds:

6 Kipping HSPU

4/2 Bar Muscle-Ups

50 Double-Unders
20 minute time cap

Bar muscle up scale:

Jumping bar muscle up

Burpee pull ups

Burpee ring rows

After Party

Burpee Box Jump Over Cycling (10 Rounds for reps)

Burpee Box Jump Overs On the minute x 10 (24/20)
Our 2nd benchmark for this cycle.

Our aim here is to be consistent across all rounds. We will be repeating this effort, so let’s set the baseline today!

Keep score each round.

Aim to have between :05 -:15s of rest each round