MobTown CrossFit – CrossFit


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


Pigeon Pose + Lat Reach: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute


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