MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
Teams of 2 Relay:
3 Rounds Each:
5 Frog Hops
10 Meter Walking Lunge (Bodyweight)
20 Meter Shuttle Run
8 Minute Cap
Buddy Not Working is Holding Plank:
Round 1: Front Plank
Round 2: Right Side Plank
Round 3: Left Side Plank
Mobility
Warm-up (No Measure)
Couch Stretch: 1 Minute Each Side
Pigeon Pose: 45 Seconds Each Side
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
5 Rounds x AMRAP 3:
10 KB Swings (53/35)
20 Double Unders
10 KB Reverse Lunges (53/35)
20 Double Unders
Rest 1 Minute Between Round
FIT: Metcon (AMRAP – Rounds and Reps)
5 Rounds x AMRAP 3:
10 KB Swings (35/26)
30 Single Unders
10 KB Reverse Lunges (35/26)
30 Single Unders
Rest 1 Minute Between Round
BURN: Metcon (AMRAP – Rounds and Reps)
5 Rounds x AMRAP 3:
10 KB Swings
20 Mountain Climbers
10 KB Reverse Lunges
20 Mountain Climbers
Rest 1 Minute Between Round
After Party
Metcon (No Measure)
Rope Climb Conditioning
5 Sets:
15 GHD Sit-ups
3 Rope Climbs
Rest 1 Minute Between Sets