MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Warmup Run

400 Meter Easy Run

30 Seconds

Easy Bike

Easy Row

Active Spidermans

Moderate Bike

Moderate Row

Mountain Climbers

Faster Bike

Faster Row

Burpees

Metcon

COMP: Metcon (Time)

3 Rounds:

40/30 Calorie Assault Bike

800 Meter Row

400 Meter Run

20 Burpees

FIT: Metcon (Time)

3 Rounds:

40/30 Calorie Assault Bike

1300 Meter Row

20 Burpees

After Party

Strict Gymnastics

4 Giant Sets For Quality:

10 Horizontal Ring Rows

:10-:20 Second Ring Dip Top Support Hold*
Rest as needed after the ring support hold