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)
2 partner teams
100 push ups
50/40 cal Assault Bike
200m run
100 kb swings (53/35)
100 Thrusters (45/35)
200m run
50 Devils Press (35/20)
50 Toes to Bar (100 knee ups if scaled)
400m run
Rain subs
200m run – 100 ab mat sit ups
400m run – 100 slam balls 20/15
Devils Press – two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch.