MobTown CrossFit – CrossFit

Warm-Up

Line Drills 2 (No Measure)

400m Run/500m Row/15 Cal. AB

then,

Cradle Stretch – 1 minute/side

5 Burpees

Walking Lunges w/ Twist – 1 Length of Rig

5 x 1 1/4 Air Squats

Walking Spiderman – 1 length of rig

:30 hold in BOTS

Side Shuffle (down & back)

10 push ups

Karaoke (down & back)

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

2 Person Teams

10 Meter DB Lunges 50/35

Wallballs 20/14

Snatches DB 50/35

Slam Balls 20/15

100 Meter DB Farmers Carry 50/35

Each team will work for 5 minutes on each movement.

1 Minute rest between stations to record reps.