MobTown CrossFit – CrossFit
Warm-up
1.
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)
2. Strength
Week 6
20 Rep Back Squat (weight increased from last week)
3. Workout Prep
2 sets:
100m Run
2 Burpee Box Get Overs
4 Dumbbell Squats
Weightlifting
Back Squat
Week 6: 20 Rep Back Squat (+2.5-15 lbs from last week),
Metcon
COMP: Metcon (Time)
3 rounds
400m Run
20 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (50/35)
Target time: 15:00-17:00
Time cap: 20:00
gritty midline + leg stamina piece with a solid aerobic kick. It’s meant to be steady but uncomfortable, building fatigue in the legs and lungs while pushing your pacing discipline.
FIT: Metcon (Time)
3 rounds
400m Run
15 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (35/25)
Target time: 15:00-17:00
Time cap: 20:00
gritty midline + leg stamina piece with a solid aerobic kick. It’s meant to be steady but uncomfortable, building fatigue in the legs and lungs while pushing your pacing discipline.
BURN: Metcon (Time)
3 rounds
300m Run
15 Up Downs + Box Step Ups (20/16)
30 Single Dumbbell Squats (light)