MobTown CrossFit – CrossFit


Warm-up with Barbell (No Measure)

Cradle Stretch 3x each leg

Spiderman 3x each leg

[pick barbell w/ clean grip]

7 x Stiff Leg Deadlift

7 x Upright Rows

7 x Front Squats

7 x Strict Press

[put down Barbell]

7 Push-ups

7 Straight Leg Sit-ups

7 Russian Twists w/ 10 lb. Plate

[barbell on back]

7 x Good Morning to Back Squat

7 x Elbow Rotations

7 x Push Press


Metcon (Time)

In Teams of 3:

2400 Meter Row

21 Bear Complex 95/65

3000 Meter Bike

21 Bear Complex 115/75

2100 Meter Ski

21 Bear Complex 135/85

Break up reps as needed, only 1 athlete working at a time.

Row, Bike, Erg don’t have to be completed in order listed due to availability.