MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Row
Easy Single Unders
Push-up to Down Dog
Moderate Row
Quick Single Unders
Active Samson
Faster Row
Higher Single Unders
Air Squats
Mobility
:45 Wrist Stretch
:45 Banded Shoulder Dislocate
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
3 Rope Climbs
20/14 Calorie Row
60 Double Unders
Extended Work
Warm-up (No Measure)
ROW CONDITIONING
For Total Meters:
5:00 Row, 2:30 Rest
4:00 Row, 2:00 Rest
3:00 Row, 1:30 Rest
2:00 Row, 1:00 Rest
1:00 Row