MobTown CrossFit – CrossFit
Warm-up
Line Drills 2 (No Measure)
350m Run/400m Row/.5k AB
then,
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
1:00 T Stretch
1:00 Banded Stretch
Weightlifting
Bench Press (5 x 3 at 85% of 1RM)
Metcon
Metcon (Time)
4 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (55/35)
3 Rope Climbs