MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Banded Triceps Stretch – 0:30/side

2. Banded Shoulder Distraction – 1:00/side

3. Barbell Forearm Smash – 1:00/side

Lower Body

1. Kettlebell Calf Smash – 1:00/side

2. Calf Stretch on Post – 0:30/side

3. Down Dog – 1:00


7 Minutes for Quality:

0:30 Handstand Stretch Hold

10 Scap Pull-Ups

10 Bar Kips

5 Strict Pull-Ups

5 Slow Burpees


Metcon (AMRAP – Reps)

Gymnastics Conditioning


Max Strict Handstand Push-Up Reps

On the Minute: 20 Seconds Of Bar Muscle-Up Practice

Rx+ – 3 bar muscle ups

– At the beginning of each minute (including the start of the workout), complete 20 seconds of bar muscle-up practice. This can be a rep scheme (1-3 reps), or a specific drill of your choosing. In the remaining time, complete as many handstand push-up reps as possible.

– Consistency across all six minutes on the handstand push-ups is the goal.

– final score will be combined total strict handstand push-up reps.


Metcon (AMRAP – Rounds and Reps)


Ascending Ladder For 10:00

3 Box Jump Overs

3 Toes To Bar

3 Push Jerks

3 Chest To Bar Pull-Ups

6 Box Jump Overs

6 Toes To Bar

6 Push Jerks

6 Chest To Bar Pull-Ups

9 Box Jump Overs

9 Toes To Bar

9 Push Jerks

9 Chest To Bar Pull-Ups

…Continue To Add 3 Reps To Each Movement Each Round Until The Time Cap Is Reached.

Barbell – 115 / 85 lb

Box – 24″/20″

Rx+ 135/95

– Conditioning Category: Threshold

– Moderate load on the barbell today. Looking for a weight we could complete 21+ push jerks unbroken when fresh.

– Score will be last fully completed round + reps. For example, if you completed the 18’s and were 4 reps into the 21’s, your score would be 18+4.

After Party

Metcon (AMRAP – Reps)


1 Strict Chest To Bar Pull-Up

25-ft. Handstand Walk

2 Strict Chest To Bar Pull-Ups

25-ft. Handstand Walk

3 Strict Chest To Bar Pull-Ups

25-ft. Handstand Walk

Continue to add (1) strict chest to bar pull-up per round until the time cap is reached.

– Climbing in repetitions on the strict pull-ups while the handstand walk distance remains the same.

– Choose a handstand walk distance that we can complete in 30 seconds or less. Distance does not need to be completed unbroken.

– Score is total chest to bar reps. Handstand walk not included in scoring.