MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
7 Minute AMRAP
50 Meter Light Kettlebell Farmers Carry
5 Push-up to Down Dogs
10 Active Samsons
Kettlebell Warmup
*Performed With Light Kettlebell: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Goblet Squats
5 Goblet Reverse Lunges (Each Side)
5 Single Leg RDL’s (Each Side)
Mobility
Warm-up (No Measure)
Kettlebell Lat Smash
Kettlebell Pec Smash
Kettlebell Calf Smash
Gymnastics
Strict Pull-Ups (1 Set for Max Repetitions)
If we are under 3 let’s band today, aiming for 7-10 reps.
Strict Handstand Push-Ups ( 1 Set for Max Repetitions)
If unable to perform at least 3, then max reps of dumbbell press, aiming for 8-10 reps.
Metcon
COMP: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
FIT: Metcon (Time)
3 Rounds:
400 Meter Run
21 KB Swings (35/26)
12 Pull-ups
Metcon (Time)
3 Rounds:
500 Meter Row
21 KB Swings
12 Ring Rows