MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Banded Shoulder Distraction – 1:00/side

2. Banded Triceps Stretch – 1:00/side

3. Wall Pec Stretch – 1:00/side

Lower Body

1. Banded Hamstring Distraction – 1:00/side

2. Spiderman Stretch – 0:30/side

3. Samson Stretch – 0:30/side


8 Minutes for Quality

1:00 Bike or Row

5 Scap Pull-Ups

5 Strict Pull-Ups

30′ Kettlebell Suitcase Carry/side

30′ Single Kettlebell Overhead Carry/side


Metcon (Time)

Gymnastics Conditioning

10 Rounds For Time:

3 Ring Muscle-Ups

6 Strict Handstand Push-Ups

Ring muscle up scale – 3 dips using dip bars and 3 strict pull ups

12:00 time cap

– Two focus points: raw strict capacity building, and stamina pacing.

– Choose a difficulty that allows us to complete *double* the reps unbroken, when fresh.

– Another view – think of a rep count per round we can complete in at most one break per movement… for all 10 rounds.


Metcon (AMRAP – Rounds and Reps)


12 Box Jump Overs (24/20)

12 Deadlifts (135/95)

9 Bar-Facing Burpees

9 Hang Power Cleans

3/2 Bar Muscle Ups (Scale 6 Chest to Bar)

6 Push Jerks

Rx+ (155/105) and 6 Bar Muscle Ups

After Party

Metcon (No Measure)


Not for Time:

50 GHD Sit-Ups

50 AbMat Sit-Ups

50 V-Ups

– Midline to finish the day out.

– Large sets to bring about a chance to think through pacing our midline stamina.

– This is a “direct interference” workout, which again means the movements directly impact each other on the muscle group level (here today.. all mid-section).

– Sets do not need to be unbroken (totals are the aim).