MobTown CrossFit – CrossFit


1. Movement Prep/Activation and Increasing Heart Rate

Banded 7’s


8:00 AMRAP

10 Alternating V-Ups (each side)

5 Inch Worms

5 Scap Pullups

30-second Machine

2. Workout Prep

2 sets:

2 Strict Chin Ups

4 Bench Dips

4 V-Ups

Accessory Work


Take 10-15 min to practice pull-ups. You can work on modified strict, strict, kipping, butterfly, chest to bar…choose a level you’d like to work on and improve.




COMP: Metcon (Time)

2 Rounds:

20 Strict Chin Ups

40 Bench Dips

60 V-Ups
* Target time: Sub 10 minutes

* Time cap: 15 minutes


* Stimulus is moderate and steady pacing with planned sets to avoid muscle failure. The total volume of each movement is slightly high, so be strategic about when to break to keep a consistent workflow.

FIT: Metcon (Time)

2 Rounds:

15 Strict Pull-Ups

40 Bench Dips (knees bent)

50 Suitcase Sit-ups