MobTown CrossFit – CrossFit
Warm-up (No Measure)
Coach Led Ankle / Hip Mobility
Then:
3 Steady Rounds:
:30 Goblet Squat Hold
:30 Plank Hold (Left, Right, Center)
10 Med Ball Cleans
Metcon
Metcon (Time)
10 Rounds For Time:
10 Wall Balls (20# / 14#)
20 Double Unders
10 GHDs / Ab-Mat Weighted Sit-Ups
Row / Bike (12 cal. / 9 cal.)
Athletes: This is “for time” but almost treat this WOD as an active recovery. You should row on even rounds and bike on odd rounds or vice versa so you get an even mix of both.