MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Push-up to Down Dog
Air Squats
Arch Hold
Air Squats
Hollow Hold
Air Squats
Sit-ups
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Time Cap):
3 Rounds:
60/45 Calorie Assault Bike
45 Toes to Bar
45 Thrusters (95/65)
45 Thrusters (115/85)
45 Thrusters (135/95)
3 Rounds:
60/45 Calorie Assault Bike
45 Lateral Barbell Burpees
1st Bar: You could complete 25+ reps unbroken when fresh
2nd Bar: You could complete 15+ reps unbroken when fresh
3rd Bar: You could complete 10+ reps unbroken when fresh