MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills (Stretch Down & Jog Back)
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
3 Air Squats + Broad Jump
Bear Crawl
Crab Walk
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Metcon
Metcon (Time)
Teams of 3 (Relay Style)
1500 m Row as a team (500 each)
21 Hang Power Cleans 135/85 (7 each)
60 Wallballs (20 each)
21 Push Jerks 135/85 (7 each)
9 Rope Climbs (3 each)
30 OH Plate Lunges 45/25 (10 each)
600 m Farmer’s carry as team 55/35
Relay style
First athlete will do 1/3 of the work then tag partner… once 2nd athlete is done they will tag the 3rd. this will be done 3 times for each movement before moving on.