MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Shuttle Runs
Active Spidermans
Moderate Row
Active Samson + Air Squat at Top
Fast Bike
Push-up to Down Dog
Mobility
:45 Ankle Stretch
:45 Banded Walk
Metcon
Metcon (Time)
5 Rounds, On the 5:00:
15/12 Calorie Assault Bike
18/15 Calorie Row
21 Shuttle Sprints (10 Meters)
Score is your slowest round.
Extended Work
Not for Time:
30-25-20: GHD Sit-Ups
*After each set, complete a 1:00 Double KB Hold (53/35) across the chest.