MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
High Knee Karaoke
Over the Hurdles
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Soldier Kicks
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
30 Meters Fast Feet
Run 10 Meters (Easy)
Run 10 Meters (Moderate)
Run 10 Meters (Faster)
Gymnastics
Handstand Push-ups + Dumbbell Walking Lunge
3 Giant Sets:
Max Strict Handstand Push-ups
10 Meter Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups
Rest 2 Minutes Between Sets
SUBSTITUTIONS
Strict Handstand Push-ups
Strict Handstand Push-ups with Feet on Box
Dumbbell Strict Press
Metcon
COMP: Metcon (Time)
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (55/35)
15 Pull-ups
Using a single dumbbell for the dumbbell hang clean and jerks
Switch arms every 5 reps for a total of 10 each side
Choose a weight you could complete with a max of 1 break per round
FIT: Metcon (Time)
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (35/20)
15 Pull-ups
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
200 Meter Run
20 Dumbbell Hang Clean and Jerks
20 Jumping Pull-ups