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