MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
General Warmup
45 Seconds Spiderman + Hamstring Stretch
45 Seconds Slow Air Squats
30 Seconds Spiderman + Hamstring Stretch
30 seconds Slow Air Squats
15 Seconds Spiderman + Hamstring Stretch
15 Seconds Slow Air Squats
Partner Rowling
*1000 meters for time split between two partners
*5 rounds each on the rower, looking to land exactly on 100 meter intervals (100-200-300…)
*The game is over when the screen says 1000 meters, so don’t reset the monitor
*There will be a penalty for the partner who gets off the rower for every meter they are under or over
*Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing
*They can sit ready on the rower as they wait
Weightlifting
Bench Press (5×5)
Build to a set of 5
Metcon
COMP: Metcon (Time)
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (55/35)
40 Air Squats
20/15 Calorie Row
Score is your slowest round
FIT: Metcon (Time)
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (35/20)
40 Air Squats
20/15 Calorie Row
Score is your slowest round