MobTown CrossFit – CrossFit


Warm-up with Barbell (No Measure)

Cradle Stretch 3x each leg

Spiderman 3x each leg

[pick barbell w/ clean grip]

7 x Stiff Leg Deadlift

7 x Upright Rows

7 x Front Squats

7 x Strict Press

[put down Barbell]

7 Push-ups

7 Straight Leg Sit-ups

7 Russian Twists w/ 10 lb. Plate

[barbell on back]

7 x Good Morning to Back Squat

7 x Elbow Rotations

7 x Push Press


Metcon (Time)

For Time:

100 Box Jump Overs (24/20)

100 Cal Assault Bike

100 Wall Balls (20/14)

100 OH DB Lunge (50/35)

100 ab mat sit-ups

Partition work in any way