MobTown CrossFit – CrossFit

Warm-up (No Measure)

Coach Led Ankle / Hip Mobility


3 Steady Rounds:

:30 Goblet Squat Hold

:30 Plank Hold (Left, Right, Center)

10 Med Ball Cleans


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.