MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Med Ball run with Partner (One Ball – 200 Meters Each)

2 Rounds x 30 Seconds Each:

Glute Bridges

Cossack Squats

Mountain Climbers

Hollow Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

12 Front Squats (95/65)

9 Lateral Barbell Burpees

6 Pull-ups

Continuous 400 Run
One athlete is completing as many rounds and reps of the inside work while the other athlete completes a 400 meter run