MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Easy Row or Bike
Divebombers
Alternating Box Step-ups
Moderate Row or Bike
Active Samson + Air Squat
Lateral Box Step-ups (40 Seconds Each Leg)
Faster Row or Bike
Glute Bridge Walkouts
Broad Jumps Around Boxes
Warmup Performed with Low Box Height
Mobility
Warm-up (No Measure)
Drop Ankle Stretch: 1 Minute Each Side
Metcon
Metcon (Time)
For Time:
1000 Meter Row
75/50 Calorie Bike
50 Box Jump Overs (24/20)
75/50 Calorie Bike
1000 Meter Row
FIT: Metcon (Time)
For Time:
1000 Meter Row
75/50 Calorie Bike
50 Box Step Overs (20)
75/50 Calorie Bike
1000 Meter Row
After Party
Metcon (No Measure)
4 Sets, resting 1:00 between:
100m Wreckbag Run (50/25)
200m Run
20m DB Walking Lunge* (35’s/20’s)
2 Rope Climbs
* DB Walking Lunge – One DB in the front rack, other overhead. Athlete’s choice on which, and free to change.