MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Jog
Samson Stretch: 1 Minute Each Side
Barbell Thoracic Opener: 2 Minutes
Child’s Pose on Box: 2 Minutes
EMOM 8:
Minute 1: 15/12 Calorie Row
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Step Back Lunges
Minute 4: 5 Push-ups + 10 Air Squats
Metcon
Metcon (Time)
For Time:
800 Meter Run
15-12-9:
Front Squats (95/65)
Chest to Bar Pull-ups
800 Meter Run
15-12-9:
Thrusters (95/65)
Pull-ups
800 Meter Run