MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes on a Bike or Rower
then…
Childs Pose on Box: 2 Minutes
Couch Stretch: 1 Minute Each Side
Up Dog: 1 Minute
2 Rounds for Quality:
10 Snatch Grip Push Press
20 ft. Overhead Walking Lunge
15 Banded Pull Aparts Video
Metcon
Metcon (Time)
On the 5:00 x 5 Rounds:
7 Power Snatches (75/55)
25′ Overhead Walking Lunge (75/55)
9/7 Calorie Assault Bike
25′ Overhead Walking Lunge (75/55)
7 Power Snatches (75/55)
– This fast paced interval conditioning piece uses a lighter barbell and bike for 5 shorter stations
– There are 5 total rounds that start every 5 minutes [0-5-10-15-20]
– After completing the 5 stations, you’ll rest with whatever time remains in the window until the next round
– Record your times for each of the 5 rounds
– Your final score will be the slowest of the 5 rounds
– Each round should take 3 minutes or less to complete, giving you at least 2 minutes to recover