MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
:30 Seconds
Easy Bike
Hollow Hold
Moderate Bike
Arch Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike
Rest 5 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Assault Bike
Rest 5 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Assault Bike
Extended Work
3 Rounds, Not for Time:
7 Inchworms
1:00 L-Sit Hold