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