MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8:
Partner 1: Easy Rowing For Meters
Partner 2: 200 Meter Easy Run
*Switch stations when running partner returns*
Mobility
Warm-up (No Measure)
Banded Hamstring Stretch: 30 Seconds Each Side
Banded Cross Body Stretch: 30 Seconds Each Side
Gymnastics
Pull-Ups + Handstand Holds
Alt. EMOM for 10 Minutes
Even: Max Unbroken Strict Pull-Ups
Odd: :45 second Handstand Hold
If you cannot do 5+ unbroken use bands. Score is lowest round of pull-ups.
Metcon
COMP: Metcon (Time)
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.
FIT: Metcon (Time)
3 Rounds:
1000 Meter Row
Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.
BURN: Metcon (No Measure)
10 Rounds:
:30 Row
:30 Rest
:30 10 Meter Shuttle Run
:30 Rest
Extended Work
Overhead Walking Lunges
Use a plate locked out overhead (45/25).