MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
*30 Seconds Each: *
Jumping Jacks
Active Samson
Push-up to Down Dog
Arms Overhead Air Squats
2 Rounds:
30 Seconds Each
PVC Pass Throughs
PVC Overhead Squats
PVC V-Ups
Barbell Warmup
5 Elbow Rotations
5 Strict Press & Reach
5 Pausing Front Squats
5 Push Press & Reach
Metcon
Metcon (Time)
For Time (Teams of 3 | 25 Minute Cap):
200/140 Calorie Assault Bike
Directly Into…
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters (135/95)
* Mixed Team Calories:
* 2 Guys, 1 Girl: 180 Assault, Row.
* 2 Girls, 1 Guy: 160 Assault, Row.