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.