MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
30 Seconds Walking Spidermans
30 Seconds Walking Samson
30 Seconds Air Squats
Run
30 Seconds Easy Shuttle Runs
30 Seconds Moderate Shuttle Runs
30 Seconds Faster Shuttle Runs
Row
30 Seconds Easy Row
30 Seconds Moderate Row
30 Seconds Faster Row
Bike
30 Seconds Easy Bike
30 Seconds Moderate Bike
30 Seconds Faster Bike
Weightlifting
Squat Waves
Percentages based on 5RM
Set 1: 6 Reps @ 78%
Set 2: 4 Reps @ 83%
Set 3: 2 Reps @ 88%
2 Minutes Rest
Set 4: 6 Reps @ 83%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 93%
2 Minutes Rest
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 93%
Set 9: 2 Reps @ 98%
Metcon
COMP: Metcon (Time)
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike