MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
400 Meter Easy Run
40 Second Stations
Easy Row
Low Box Step-ups
PVC Pass Throughs
Moderate Row
Low Lateral Box Step-ups
PVC Overhead Squats
Faster Row
Lox Box Jumps (Step Down)
PVC Power Snatches
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Metcon
Metcon (Time)
Teams of 2
For Time (35 Minute Cap):
600 Meter Team Wall Ball Run( (30/20) switch every 100m
60/45 Calorie Row
60 Box Jump Overs (24/20)
60 Overhead Squats (95/65)
60 Hang Power Snatches (95/65)
60 Overhead Squats (95/65)
60 Box Jump Overs (24/20)
60/45 Calorie Row
600 Meter Team Wall Ball Run (30/20) switch every 100m
After Party
Metcon (No Measure)
OPTIONAL
Olympic Barbell Cycling
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders (or 1 minute of practice)
Minute 2: 3 Push Presses + 3 Push Jerks
Start at 50% of Estimated 1RM Push Press and Build