MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Wall Pec Stretch – 1:00/side

2. Banded Shoulder Distraction – 1:00/side

3. Wrist Stretches – 1:00/side

Lower Body

1. Pigeon Stretch – 1:00/side

2. Standing Quad Stretch – 0:30/side

3. Couch Stretch – 0:45/side


5 Rounds for Quality

100m Row

30′ Single Dumbbell Overhead Carry Each Arm

60′ Bear Crawl

10 Alternating Cossack Squats


Metcon (Time)

On the 5:00 x 4 Rounds:

20 Alternating DB Snatches (50 / 35 lb)

40 Air Squats

15/12 Calorie Assault Bike

– Conditioning Category: Sprint

– Very light and manageable weight today – with each round unbroken.

– Aiming to complete rounds by the 3:30 mark, allowing *at least* 1:30 of rest before the next interval.

– Our score will be the slowest of our 4 rounds.


Wall Balls (AMRAP – Reps)

Stamina Conditioning

Ascending Ladder for 7:00:


Unbroken Wallballs 20 / 10 lb

Continue to climb by (3) reps per round until the 7:00 cap is reached.
Score is total reps


– Keep control your breathing throughout.

– Try to focus on a strong drive out of the bottom of the squat while keeping your feet connected to the ground. Jumping spikes the heart rate and fatigues the legs more quickly.