MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500 Meter Row, then;

30 Seconds Each

Spiderman Stretch

Side Plank (30 Seconds Each Side)

Mountain Climbers

Flutter Kicks

Frog Hops

Shoulder Taps

Mobility

Warm-up (No Measure)

Couch Stretch: 1 Minute Each Side

Pec Stretch: 30 Seconds Each Side

Metcon

COMP: Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

FIT: Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Knees to Chest

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

BURN: Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Ring Rows

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Rig

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

30 Jumping Pull-ups

After Party

Metcon (No Measure)

0:00-5:00

3 Deficit Strict Handstand Push-ups

:15 Second Hanging L-Sit

5:00- 10:00

3 Deadstop Handstand Push-ups (1 Second Pause on Floor)

6 Strict Toes to Bar

10:00- 15:00

3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)

:15 Seconds Freestanding Handstand or Handstand Floater Practice