MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Team Relay:
AMRAP 7:
15 Plate Hops
10 Meter Plate Overhead Walking Lunge (Out)
5 Burpees to Plate
10 Meter Plate Overhead Walking Lunge (Back)
Mobility
MOB: Warm-up (No Measure)
T-Stretch: 30s/side
Shoulder to Floor: 30s/side
Child’s Pose on KB: 1 Minute
Weightlifting
Push Jerk (5×5 building )
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Kettlebell Swing (53/35)
20 Meter Overhead KB Walking Lunges (53/35)
25 Double Unders
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Kettlebell Swing (53/35)
20 Meter KB Walking Lunges (53/35)
50 Single Unders
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Kettlebell Swing
20 Meter Walking Lunges
25 Mountain Climbers