MobTown CrossFit – CrossFit
Warm-Up
Warm-Up Deadlifts (No Measure)
500 Meter Row
2 Rounds
15 Air Squats
10 PVC Pass Throughs
10 Box Step Ups
10 Samson Stretch
10 Spiderman Stretch
5 Burpee Broad Jumps
then,
Barbell Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Reach
5 Front Squats
5 RDL
then, 5 Min Warmup for Deadlifts (warm up to heavy weight)
Metcon (Time)
2 Person Teams for time
50/35 Cal Row
100 Double Unders/200 SIngles
50 single DB Box step ups (50/35)
200m run (together)
50 Deadlifts (185/115)
100 Double Unders/200 SIngles
50 Wall balls (20/14)
200m run (together)
50 Deadlifts (185/115)
100 Double Unders/200 SIngles
50 single DB box step ups (50/35)
200m run (together)
50/35 Cal Row