MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike
Push-up to Down Dog
:20 Seconds
Moderate Bike
Air Squats
:10 Seconds
Fast Bike
Reverse Lunges
Weightlifting
Bench Press (Build to a heavy set of 3.)
Metcon
COMP: Metcon (5 Rounds for reps)
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Push-ups
1 Minute Rest
FIT: Metcon (5 Rounds for reps)
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Row
1 Minute Push-ups
1 Minute Rest