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