MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Steady Rounds:
Run 200 Meters
10 Banded Good Mornings
:30 Hollow Hold
10 CrossFit Push-Ups
Metcon
Metcon (Time)
15-12-9:
Thrusters (115/85)
Dumbbell Box Step-Overs (50/35) (24″/20″)
Directly Into…
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)
• We’ll use a single dumbbell for the db box step overs.
• You can hold the weight wherever is most comfortable for you (shoulder, hang, front rack..)
• Choose a weight that allows you to complete the 15-12-9 without having to put the dumbbell down
• Alternate which leg you step up with on every rep
• There is no need to stand to full extension on top of the box
• You can face the box or complete these reps laterally