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 – Rounds and Reps)
Teams of 3
AMRAP 25:
12/9 Calorie Assault Bike
9 Kettlebell Swings (53/35)
6 Burpees
Complete full rounds before switching