MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter easy jog, then:
3 Rounds:
40 Seconds Push-up to Down Dog
40 Seconds Slow Air Squats
40 Seconds Hold Variations
***Holds:***
**Round 1:** Front Plank
**Round 2:** Hollow Hold
**Round 3:** Arch Hold
Weightlifting
Shoulder Press (Build to a heavy 3)
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
10 Strict Press (75/55)
20 Slamballs (20/15)
30 Abmat Sit-Ups
FIT: Metcon (AMRAP – Reps)
AMRAP 15
10 Strict Press (65/45)
20 Slamballs
30 Abmat Sit-Ups
After Party
Metcon (No Measure)
Not for Time (Recovery Pace):
400m Sled Drag
Dragging the sled, facing *away*. load the sled with approximately a quarter of our bodyweight. We are trying to walk the distance *without stopping* once. A recovery pace, firing the posterior but without intensity.