MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Banded Triceps Stretch – 1:00/side

2. Wrist Stretches – 1:00

3. Banded Shoulder Distraction – 1:00/side

Lower Body

1. Down Dog – 1:00

2. Couch Stretch – 1:00/side

3. Kettlebell Calf Smash


Movement Prep

Practice Round:

100m Row

3 Toes To Bar

3 Push Presses

3 Front Squats

100m Row


Front Squat (5×5 )

On the 1:30

Starting @ 65% working up to a heavy set of 5.


Metcon (Calories)


Max Calorie Row (Rx+ Assault Bike)

Every 2 Minutes [Starting at 0:00]:

7 Toes to Bar

7 Push Press 75/55 (95 / 65 )

7 Front Squats 75/55 (95 / 65)

– Conditioning Category: Threshold

– The intention with loading and toes to bar reps is to complete all sets unbroken.

– If needed, reduce the reps and/or the load to something we feel confident we can complete in unbroken sets.

– Start the workout with the toes to bar, push press, and front squats before beginning the row. Every 2:00 minutes, your row progress will be interupted by the toes to bar, push press, and front squats.

– The workout will finish on the rower.

– Score: Row calories accumulated over the 14 minute window.

After Party


Metcon (No Measure)

Gymnastics Stamina

4 Rounds:

:30s Max Strict Handstand Push-Ups

:30s Max Distance Handstand Walk

:30s Rest

– If you retested 20.1 yesterday, let’s skip this piece. Especially if the shoulders are feeling super fatigued.

– Looking for a little stamina test for the shoulders today. The pairing of handstand push-ups and handstand walks are something we could potentially see in the quarter finals. Let’s tire out the shoulders on the handstand push-ups and see what we’ve got for the handstand walks.

– Set up 5 foot sections for the handstand walks so we can practice the standards of starting behind a line, and only kick down when we’ve fully crossed over a line with both hands.

– Just a checkbox for scoring today. Feel free to note total handstand push-ups and distance walked in your notes.