MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
250m Easy Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
15 AbMat Sit-Ups
30 seconds Single Unders
Weightlifting
Weighted Pull-Ups (3-2-1-1-1-1)
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Metcon
Metcon (Time)
For Time:
500 Meter Row (damper on 10)
80 Double unders
60 Kettlebell Swings (53/35)
40 Hang Power Cleans (75/55)
20 Meter Handstand Walk