MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Steady Rounds:
100 Meter Jog
:30 Plank Hold (Left, Right, Center)
:30 Goblet Squat Hold
10 Jumping Jack Toe Touches
*Coach Led Deadlift Warm-Up*
Metcon
Metcon (Time)
5 Rounds Not For Time:
500 Meter Row / 0.6 Mile Bike
21 GHDs / Ab-Mat Weighted Sit-Ups
12 Bar-Facing Burpees
3 Deadlift (315/225)
Athletes: Notice that this workout has an input for your WOD time, but don’t go balls to the wall on this one. Treat this as a good active recovery WOD with a couple heavy deadlifts thrown in to keep you on your toes. Make the deadlifts singles if you’d like and feel free to alternate rower/bike to get a good mix of movements.