MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
350m Run/400m Row/.5k AB
Cradle Stretch
5 Burpees
Walking Lunges w/ Twist
5 x 1 1/4 Air Squats
Walking Spiderman
:30 hold in BOTS
Side Shuffle (down & back)
10 push ups
Karaoke (down & back)
Mobility
1:00 Wall Stretch
1:00 Wall Supported Ankle Stretch
1:00 Child’s Pose on KB
Gymnastics
Handstand Push-ups (Alternating OTM x 12)
Odd Minutes – 10 Strict Knees to Chest
Even Minutes – :45 for Max Strict HSPU
Metcon
Metcon (Time)
30-20-10:
Kettlebell Swings (53/35)
Calorie Bike
Directly into…
10-20-30:
Deadlifts (135/95)
Calorie Row
Ladies Complete (21-15-9 / 9-15-21) Calories on Machines.