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. Handstand Hold Stretch – 0:30

Lower Body

1. Active Spiderman -0:30/side

2. Calf Stretch on Post – 0:30/side

3. Samson Stretch – 0:30/side


2 Rounds for Quality:

60′ Dual Dumbbell Overhead Carry

30 Single Unders

10 Alternating Box Step-Ups

1:00 Bike


Metcon (Time)

Gymnastics Conditioning

For Time:

15 Strict Handstand Push-Ups

30 Kipping Handstand Push-Ups

On the 0:00, and every 2:00 thereafter:

15/12 Calorie Row
15 min time cap


– Workout starts with the row, where remaining time goes towards moving through the HSPU reps.

– Intention on the row is that we are fully off the machine by the 1:00 mark of each interval, leaving at least a full minute remaining for the HSPU.


Metcon (Time)

8 Rounds For Time:

.3 mile Assault Bike

30 Double Unders

10 Burpee Box Jump Overs (24″/20″)
25 minute time cap


– Conditioning Category: Pacer

– (8) round efforts are not part of the “norm”, providing a unique pacing opportunity today.

– Take a mental note after rounds 1 and 4 (halfway point) to reflect on our pacing.

– Just like in the Open, burpees should be performed facing the box.


– Approach this workout with an aim to speed up each round by just 1 second. If round 1 takes 3:00, see if you can complete round 2 in 2:59, and so on.

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).