MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
1:00 Row
10 Heel Toe Rocks
10 Alternating V-Ups
10 Roll and Reach
10 Banded Good Mornings
2. Workout Prep
1 set:
100m Row (at workout pace)
4 Sit Ups
2 V-Ups
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups
Target number of Rounds: 3.5+ Rounds
Minimum number of Rounds before scaling: 2.5 Rounds
This is a midline endurance and aerobic engine workout. The structure rotates between rowing for meters (cardio push) and core stamina work (sit-ups and V-ups) without any heavy lifting or complex movements, allowing for continuous, steady pacing with minimal need to stop.
It’s designed to challenge your breathing, midline stamina, and aerobic repeatability across 18 minutes. Find that pace within the first round or two and try to hang on.
FIT: Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
400/350m Row
25 Sit Ups
200/175m Row
25 Alternating Leg V-Ups
Target number of Rounds: 3.5+ Rounds
Minimum number of Rounds before scaling: 2.5 Rounds
This is a midline endurance and aerobic engine workout. The structure rotates between rowing for meters (cardio push) and core stamina work (sit-ups and V-ups) without any heavy lifting or complex movements, allowing for continuous, steady pacing with minimal need to stop.
It’s designed to challenge your breathing, midline stamina, and aerobic repeatability across 18 minutes. Find that pace within the first round or two and try to hang on.
Weightlifting
Metcon (Checkmark)
3-4 rounds:
10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Supermans
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds