MobTown CrossFit – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (Weight)
On the 1:30 x 7:
7 Box Jumps (30/24)
7-6-5-4-3-2-1 Deadlifts
Build to heavy single deadlift.
Metcon (Time)
1600 Meter Run