MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Walking Samson
Easy-Moderate Shuttle Runs
Straight Leg Kicks
Side Lunges
Walking Spidermans
Moderate Shuttle Runs
Cradle Stretch
Inchworm to Push-ups
High Skips
Moderate-Fast Shuttle Runs
Side Shuffles
High Knees
Butt Kickers
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds
FIT: Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 4:
20 Shuttle Runs (10 Meters)
15/9 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds
Goal is to have 1 minute on the rower. Adjust reps accordingly.
After Party
GYM: Metcon (No Measure)
“Gymnastic Conditioning”
On the 2:00 x 5 Sets:
9 Overhead Squats (95/65)
6 CTB Pull-Ups
1-3 Bar Muscle-Ups
A moderate load on the OHS, where we can cycle through without a pause for all five rounds.
Aim is to move directly into the gymnastic complex to follow.