MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets
5 Thrusters (empty bar – build across)
5 Scorpions (each side – shoulders stay on floor)
5-sec plank hold (extended arms)
5-sec plank hold (bottom of a push-up)
**2. Workout Prep**
1 set
3 Thrusters (pause at the top for 1/2 second and breath)
3 Deficit Push Ups (smooth and controlled)
Metcon
COMP: Metcon (Time)
10 Rounds
10 Thrusters (95/65)
10 Deficit Push-Ups (feet on 45s/25s)
Target time: 12-14 minutes
Time cap: 16 minutes
FIT: Metcon (Time)
10 Rounds
10 Thrusters (75/55)
10 Push-Ups or Bar/Box Push ups
Target time: 12-14 minutes
Time cap: 16 minutes
Can sub 35s/25s DB for thrusters if needed.
Accessory Work
ROMWOD (No Measure)
ROMWOD