MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1:00
Easy Row
Active Spidermans + Hamstring Stretch
Single Unders
2 Frog Hop Penalty For Every Trip
Running Single Unders
1 Burpee Penalty For Every Trip
Single Unders
2 Frog Hop Penalty For Every Trip
Weightlifting
Snatch Balance + Overhead Squat (7 x 1)
Build to a heavy complex for today. Use any version of the Snatch Balance. Add weight each set.
Metcon
COMP: Metcon (Time)
3 Rounds:
21/15 Calorie Bike
75 Double Unders
Directly Into…
3 Rounds:
10 Devil Press (55/35)
10 Box Jump Overs (24/20)
FIT: Metcon (Time)
3 Rounds:
21/15 Calorie Row
100 Single Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
BURN: Metcon (Time)
3 Rounds:
18 Calorie Row
100 Single Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches
12 Burpees