MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

10 min AMRAP

1 minute easy row

5 front squats (empty bar)

5 shoulder to overhead (empty bar)

10-sec handstand hold

**2. Workout Prep**

1 set

8/6 Calorie Row (workout pace)

3 Strict Hand Stand Push Ups

3 Front Squats

3 Push Press


COMP: Metcon (3 Rounds for time)


Calorie Row

Strict Handstand Push-Ups

– @8:00 –


Calorie Row

Front Squats (95/65)

– @16:00 –


Calorie Row

Push Press (95/65)

* Women’s Calories 13-11-9
Target time each set: 4-5 minutes

Time cap each set: 7 minutes

Stimulus for todays workout is sustaining a consistent, high intensity across the 3 workouts. After the first workout the next 2 will start on the 8 minutes, so this means athletes need to push the pace through in order to get a reasonable rest.

Transitions need to be fast and aggressive with the low rep count and light weight. These 3 workouts are meant to be fast (close to sprint)

FIT: Metcon (3 Rounds for time)


Calorie Row

Handstand Push-Ups



Calorie Row

Front Squats (75/55)



Calorie Row

Push Press (75/55)

Women’s Calories 11-9-7

Accessory Work

ROMWOD (No Measure)