MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Wall Pec Stretch – 1:00/side

2. Banded Triceps Stretch – 1:00/side

3. Handstand Stretch – 0:30

Lower Body

1. Side Lunge – 1:00/side

2. Calf Stretch on Post – 1:00/side

3. Foam Roll Posterior – 1-2:00


3 Rounds for Quality

1:00/0:45/0:30 Row (Increase Intensity Each Round)

0:30 Plank Shoulder Taps

30 Single Unders

10 Jump Squats


Pec Stretch

Banded Triceps Stretch

Handstand Stretch

Calf Stretch on Post

Shoulder Taps


Metcon (AMRAP – Rounds and Reps)


20 Burpee Box Jump Overs (24″/20″)

40/30 Calorie Row

80 Double-Unders (120 singles)

– Conditioning Category: Pacer

– Patience and composure early on sets the stage for finding (and holding) our optimal pace.

– Track our rounds to reflect on post-workout.

Handstand Push-ups

Handstand Push-Up Conditioning

Percentages below based on Max Set Strict HSPU:

3 Rounds, Not for Time:

50% – Strict Handstand Pushups

75% – Kipping Handstand Pushups

Rest 1:00-2:00 between rounds.


– Building stamina in a movement progression that flows “hardest” to “easiest”, strict to kipping.

– We’ll circle back and complete the progression three times however, placing an additonal pacing demand on us from round #1.

– Critically think of ourselves and the right pacing strategy for *us*. The goal is not to have a dramatic fall off from round #1 to 3.

– To be clear, all three percentages are based off of our max reps *strict* handstand pushups.