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

Ankle Stretch w/KB – 1:00/side

Goblet Squat Hold – 1:00

Weightlifting

Back Squat (3, 2, 1 – 3, 2, 1 – 3, 2, 1)

Start at 80% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

In a 10:00 Window…

75 Wallball “Buy-In” (20/14)

Directly into…

AMRAP:

8 Burpee Box Jump Overs (24″/20″)

40 Double-Unders