MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Plank
– Alternating Lateral Lunges
– Left Side Plank
– Air Squats
– Hollow Hold
– Plank Shoulder Taps
– Bear Crawl
– Right Side Plank
– Frog Hops
– Push-ups
Metcon
Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, or Assault Bike
5 Dumbbell Devil’s Presses
Rest 2 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses
Dumbbell 50/35