MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Minutes:
1:30 Banded Lat Stretch (45 Each Side)
1:30 Active Divebombers
3 Minutes:
AbMat Sit-ups
100 Meter Run
3 Minutes:
Hollow Hold
20 Plate Hops
Gymnastics
Weighted Pull-ups (Build to a 1 RM)
Metcon
COMP: Metcon (Time)
4 Rounds:
10 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
100 Meter Farmer’s Carry (55/35)
FIT: Metcon (Time)
4 Rounds:
5 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
100 Meter Farmer’s Carry (35/20)
BURN: Metcon (Time)
4 Rounds:
15 Ring Rows
200 Meter Run
30 AbMat Sit-ups
100 Meter Farmer’s Carry