MobTown CrossFit – CrossFit


Warm-up (No Measure)

2:00 T-Spine Smash with Foam Roller


Every 2:00 For 8:00

Row 12/9 Calories

5 Slow Empty bar front rack Lunge Complex*

*Reverse lunge right, left, squat all with barbell in the front rack position


Metcon (Time)

Active Recovery WOD:

3 Rounds Not For Time:

1,000 Meter Row

30 GHDs / Ab-Mat Weighted Sit-Ups

1.3 Mile Assault Bike
Coaches: Please emphasize that this WOD is meant to be done “Not For Time”. Focus on quality reps and working out soreness/tightness.