201103

MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

ACTIVATION

3 minute Row, increasing pace each minute (light, moderate, challenging)

2 Rounds of Gymnastic Complex:

3 Strict Pull Ups

6 Kip Swings

9 Push Ups

12 Air Squats

15 PVC Pass Throughs

Clean Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Hang Muscle Cleans

5 Front Squats

5 Hang Squat Cleans

30 minute running clock to include gymnastics section.
There is no extra time today! Move through the warm up with a purpose.

Gymnastics

Feel The Burn

10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups

1-2-3-4-5-6-7-8-9-10

Strict Pull Ups
To help keep count – the combo of the two movements should be 11

Ab mats under head

Box HSPUS

Double DB Strict Press

Metcon

Metcon (Time)

For Time:

800m Run

30 CTB Pull-Ups

30 Overhead Squats (95 / 65 lb)

400m Run

15 CTB Pull-Ups

15 Overhead Squats (95 / 65 lb)
25 minute time cap