MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Handstand Stretch Hold – 0:30

2. Wall Pec Stretch – 1:00/side

3. 5 – 3 second tempo push ups

Lower Body

1. Kettlebell Calf Smash – 1:00/side

2. Banded Hamstring Distractions – 1:00/side

3. Couch Stretch – 1:00/side


1 Round for Quality:

100m just below sprint pace on Rower

2 lengths of rig Bear Crawl

10 DB box step ups


20 Single Unders

100m sprint in Rower

Warm up barbell deadlift for metcon.


Metcon (Distance)

On the 0:00

Handstand Walk Speed Conditioning

5 Rounds of AMRAP 1:00:

20 Double-Unders

Max Distance Handstand Walk

Rest :30s between rounds.


Burpee Cycling Benchmark (Time)

Burpee Cycling Benchmark

For Time, with a 6:00 Time Cap:

50 Burpee Box Jump Overs (24″/20″)
On the 10:00


– An aggressive time cap so that we approach with the right intensity.

– If we reach the time cap, our score will be 6:00 plus 1 second for every rep we *did not* complete.

– As an example, if we finished at 42 reps, our score would be 6:08.

Metcon (AMRAP – Rounds and Reps)


600m/500m Row

9 Deadlifts

12 Single DB Burpee Box Step-Overs

Barbell – 245 / 165 lb (Rx+-275/185)

Dumbbell – 50 / 35 lb (Rx+ 55/40)

Box – 24″/20″
On the 21:00

Every 100m on the rower counts as 1 rep.


– Conditioning Category: Threshold

– Moderately Heavy barbell today. A weight we could cycle for 15+ reps unbroken. Looking for 1-2 sets each round within the workout.

– Light Dumbbell, and one we feel confident we could complete 12 step-overs unbroken with each time.

– Hold the dumbbell in either hand. Switch hands as needed. No requirement on when to switch.