MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Bodyweight Good Mornings
Moderate Row
Active Spidermans
Faster Row
Active Samson
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon
Metcon (Time)
Not for Time:
24′ HS Walk + 5 Strict Weighted Pull-Ups
24′ HS Walk + 4 Strict Weighted Pull-Ups
24′ HS Walk + 3 Strict Weighted Pull-Ups
24′ HS Walk + 2 Strict Weighted Pull-Ups
24′ HS Walk + 1 Strict Weighted Pull-Ups
Scale with unweighted strict or negative pull ups.
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″