MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Easy Row
1:00 Easy Bike
Band Distracted Mobility x 3
Banded Passthroughs x 10 reps while at the bottom of the squat
Followed by…
Every minute on the minute for 8 minutes (2 sets):
Minute 1 – KB Windmill x 5 reps per side
Minute 2 – KB Suitcase Deadlift x 5 reps per side (medium weight)
Minute 3 – KB Goblet Squats x 5 reps with a 3-second hold at the bottom
Minute 4 – Assault Bike x 10 strokes for max calories
Then…
Metcon
Metcon (AMRAP – Reps)
In teams of ?, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 12 Devil’s Presses (35/20 lb DBs)
Station 3 – 300/250 Meter Row
Station 4 – 24 Kettlebell Swings (53/35)
Station 5 – Rest