MobTown CrossFit – CrossFit


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry


Banded 7’s


6 min AMRAP

30 sec. Machine (easy)

10 PVC Pass Throughs

5 PVC Overhead Squats

5 Sit Ups (focus on leg extension when sitting up)

**2. Strength Prep**

Front Squat Skill Transfer Exercises – 3-5 reps of each movement

– No Hands (aka Zombie) front Squat

– Front Squat

– Pause Front Squat (2 Seconds)

-Tempo Descent Front squat (10 second descent, no pause, fast up)

**3. Workout Prep – completed AFTER Strength**

1 set

2 GHD’s (Parallel) + 1 Full GHD

3 Push Press

3 Handstand Push Ups


Front Squat

Athletes will have 20 minutes to work up to a 1 rep max on the front squat.

Do not increase weight if your technique begins to break down!


COMP: Metcon (Time)

For Time:

30 GHD’s

50 Push Press (95/65)

30 GHD’s

50 Handstand Push-Ups

30 GHD’s
15 Minute Time Cap

FIT: Metcon (Time)

For Time:

35 Ab Mat Sit Ups

50 Push Press (75/55)

35 Ab Mat Sit Ups

35 Handstand Push Ups

35 Ab Mat Sit Ups
15 Minute Time Cap

Accessory Work

Metcon (No Measure)

3 rounds

20 GHD Hip Extensions

15 Russian KB Swings (heavyweight) eye level

10 KB stepback lunges