MobTown CrossFit – CrossFit


1. Movement Prep/Activation and Increasing Heart Rate

6 min AMRAP

30-sec ski

30-sec row

30-sec bike

5 Down Dog/Seal Pose Transition

2. Workout Prep

Setup equipment and perform 5/4 calories on each at workout pace.


COMP: Metcon (AMRAP – Reps)

15:00 AMRAP


Row (calories)

Ski (calories)

Bike (calories)
Target Round: Round of 16/14 +

Minimum Round before scaling: 12/10


Stimulus for today is moderate pacing and can be treated as active recovery for those feeling the volume from Monday or treated as a metcon for those ready to push the pace. Athletes have 15 minutes to ascend in calories on the trio of bike erg, ski, and row, increasing each round by 2 calories. This workout is scored by total reps meaning that ALL calories accumulated across the entire workout will be totaled up for the final score.

Accessory Work


Bottom-Up Single Arm Standing KB Press

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Elevated Toe Double DB Romanian Deadlift (Pair with KB Press)

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out)