MobTown CrossFit – CrossFit
Warm-up
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
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.