MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Spidermans
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Push Press
Inchworm to Push-up
Medicine Ball Ground To Overhead
Partner Game / Mobility
Fish Game: 2 Minutes Each Partner
The Fish Game is a game on the Concept 2 Rower that lasts 4 minutes total. The goal of the Fish Game is to eat the small fish and striped fish while avoiding getting eaten by the large predators. Increasing intensity will move you up the screen while decreasing intensity will move you down. While one partner is rowing for two minutes, the other can complete 1 minute of Pigeon Pose + Lat Reach on each side.
Partner Medicine Ball Twists: 2 X :30 each direction
MOBILITY
Pigeon Pose + Lat Reach: 1 Minute Each Side
Child’s Pose on Kettlebell: 1 Minute
Metcon
COMP: Metcon (Time)
Teams of 2
4 Rounds
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
Then, pick one of the following (must complete all 4);
10 D-Ball Over Shoulder/30 Slam Balls
10 Tire Flips
100 Meter Sled Push 35/Unweighted
200 Meter Sand Bag Run 50/25