MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
Hip Halo Warmup (between sets)
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
10 PVC Pass Throughs
10 PVC Overhead Squats
**2. Workout Prep**
2 sets
15 sec Row (workout pace)
5 Overhead Squats (practice Squat Snatching into first rep)
3 Toes to Bar
Metcon
COMP: Metcon (Time)
3 Rounds
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar
-Rest 5:00 –
For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar
Target time:
Segment 1: 6-8 minutes
Segment 2: 6-8 minutes
Time cap: 10 minutes for each segment
Score is total time including rest.
FIT: Metcon (Time)
3 Rounds
15/12 Calorie Row
21 Overhead Squats (55/35)
15 Knees to Elbows
-Rest 5:00 –
For Time:
30/24 Calorie Row
42 Overhead Squats (55/35)
30 Knees to Elbows
Accessory Work
Metcon (No Measure)
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)