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)
Metcon
Metcon (AMRAP – Reps)
6 Rounds
Only one teammate allowed per station. One minute at each station. If you complete the station in less than one minute, the remainder of the time is rest.
Station 1 – 20 Deadlifts (115/85)
Station 2 – 20 Kettlebell Swings (53/35)
Station 3 – 20 Dumbbell Push Press (55/35)
Station 4 – AMRAP Meter Row
Station 5 – Rest