MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
1:00 Weighted PVC Pass Throughs
1:00/side Couch Stretch
Metcon
Metcon (Time)
21-18-15-12-9:
Wallballs (20/14)
Pull-ups
Calorie Row
200 Meter Run*
*After Each Round. 5 Total Runs.
Metcon
Metcon (No Measure)
3 “Giant Sets”:
21 GHD Sit-Ups
15 Weighted AbMat Sit-Ups
9 Burpees
Rest 2:00 between sets.