MobTown CrossFit – CrossFit
Warm-up
Warm-up 1 (No Measure)
200 Meter Run
then
2 rounds (w/PVC)
10 Air Squats
10 Samson Stretch
10 Pass-Through
10 Push Press
10 Good Mornings
10 Elbow Rotations
10 Arch Hold
10 Hollow Body Hold
then
200 Meter Run
Metcon
Metcon (Time)
In teams of 2
200 wall balls (20/14)
200 GHD
200 push ups
200 dB snatch (50/35)
200 push press (95/65)
20 cal assault bike between each movement
Reps including assault bike can be split up however team decides.
Rx+: db (55/40)wb (30/20), bb (135/95)