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