MobTown CrossFit – CrossFit


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


:45 Ankle Stretch

:45 Banded Walk


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.