MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. PVC Pass Throughs – 20 Reps

2. Banded Shoulder Distraction – 1:00/side

3. Childs Pose on Box – 1:00

Lower Body

1. Kettlebell Calf Smash – 1:00/side

2. Calf Stretch on Post – 1:00/side

3. Spiderman – 1:00/side


1 Round for Qualituy

1:00 Bike

20 Double Taps

10 Scap Pull-Ups

:30 Plank

:45 Bike

20 Single Unders

10 Ring Rows

10 Inchworm to Push-Up

:30 Bike

20 Double Unders

10 Pull-Ups

10 Push-ups


PVC Pass Through

Banded Shoulder Distraction

Childs Pose

Kettlebell Calf Smash


Calf Stretch on Post


Metcon (Time)

“Tread Water”

For Time:

2K Row

150 DU (300 singles)

10 Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-Ups

10 Pushups

15 Air Squats

25 minute time cap

– Steady pacer from start to finish.

– A subtle but important focus inside this workout is the larger set of DU’s, which we want to have in our repertoire.

– Today is an excellent chance to focus on our pacing inside of these three larger rep totals (check the clock at each halfway point).



1. Push the row slightly. It will be hard to make up time once we get to the rounds of Cindy.

2. If 150 double unders is a lot for us, let’s break this down to 3 easier sets of. 60-50-40 is a good plan.

3. Aggressive transitions in the rounds of Cindy. No need to rest here unless push-ups get fatigued.


– At this distance, small improvements in our pace can pay off in the end. The difference between a 2:00 pace and a 1:50 pace is a :40s difference.


Metcon (Time)

Gymnastic Stamina

For Time:

15 Burpee Box Jumps, 6 chest to bar

12 Burpee Box Jumps, (6 chest to bar)

9 Burpee Box Jumps, (6 chest to bar)

6 Burpee Box Jumps, (6 chest to bar)

Box – 24″/20″

Rx+ 3/2 Bar Muscle-Ups

30/24″ box
10 minute time cap