MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Easy Bike
Easy Row
Easy Shuttle Runs
Walking Spidermans
Moderate Bike
Moderate Row
Moderate Shuttle Runs
Walking Samson Stretch
Faster Bike
Faster Row
Faster Shuttle Runs
Inchworm to Push-up
Mobility
Warm-up (No Measure)
Pigeon Pose: 1 Minute Each Side
Metcon
COMP: Metcon (3 Rounds for time)
On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike
*30 Minute Cap*
Either reduce the distance/calories to complete each movement in under 9 minutes
Gymnastics
Metcon (No Measure)
For Time:
100 Double Unders
10 Meter Handstand Walk
75 Double Unders
10 Meter Handstand Walk
50 Double Unders
10 Meter Handstand Walk
25 Double Unders
10 Meter Handstand Walk
10 Minute Time Cap