MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Single Dumbbell Russian Swing
Jumping Jacks
Sit-ups
Single Dumbbell Push Press (Right)
Lateral Hops Over Dumbbell
Hollow Rocks
Single Dumbbell Push Press (Left)
Forward & Back Hops Over Dumbbell
Supermans
Metcon
COMP: Metcon (Time)
3 Rounds:
800 Meter Run
21 Toes to Bar
18 Devil Press (35/20)
FIT: Metcon (Time)
3 Rounds:
800 Meter Run
21 Knee-ups
30 Alternating DB Snatches (35/20)
BURN: Metcon (Time)
3 Rounds:
1000 Meter Row
21 Toes to Rig
30 Alternating DB Snatches