MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Steady Rounds:
10 Air Squats w/ Pause at Bottom
10 PVC Pass Throughs
10 GHDs / Ab-Mat Sit-Ups
Weightlifting
Back Squat (5 x 3)
Build to a heavy 3RM. Remember… “heavy” is relative to today. Aim to get under some decently heavy weight. If you’re feeling good, go for a PR!!!!
Metcon
Metcon (Time)
3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”
1 Round of “Kelly”:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)
1 Round of “Helen”:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups