MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run:
Then,
:30 Seconds
Active Samson
Hollow Hold
Push-up to Down Dog
Superman Hold
Inchworm to Push-ups
Straight Leg Sit-ups
Air Squats
V-Ups
Kettlebell Complex
5 Kettlebell Deadlift
5 Kettlebell Hinges
5 Kettlebell Snatch
5 Single-Arm KB Swings
5 Single-Arm Front Rack Squats
5 Waiter’s Carry 20 Meters
Rest as needed
Metcon
Metcon (Time)
2 Person Teams
For time:
A.
Row 1000 Meters
10 Burpee Box Jumps (20″)
15 Strict Pull-Ups
50 Kettlebell Swings
Partner A will start on the row, and Partner B will begin after Partner A has completed 1000 meters.
After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…
B.
In teams of two, each member must complete the following for time:
Run 800 Meters
10 Burpee Box Jumps (20″)
15 Strict Pull-Ups
50 Thrusters
Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.