MobTown CrossFit – CrossFit


Warm-up (No Measure)

Two Sets:

Band Pull-Aparts x 15

Bear Crawl x 10 meters forward + 10 meters backward

Followed by…

Two Sets:

Banded Triceps Extensions x 15 reps each side

Donkey Kicks x 5

Followed by…

Two Sets:

V-ups x 10

Burpee Broad Jumps x 5


Metcon (AMRAP – Rounds and Reps)

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Box Jumps

12 Goblet Squats (53/35)

15 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 box jumps, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.