MobTown CrossFit – CrossFit
Warm-up
Line Drills 2 (No Measure)
400m Run/500m Row/15 Cal. AB
then,
Cradle Stretch
5 Burpees
Walking Lunges w/ Twist
5 x 1 1/4 Air Squats
Walking Spiderman
:30 hold in BOTS
Side Shuffle (down & back)
10 push ups
Karaoke (down & back)
Metcon
Metcon (AMRAP – Reps)
STRONGMAN WOD:
2-3 Person Teams:
4 Minutes at each station for max reps
1 Minute rest after each station
Station 1 – Tire Flips
Station 2 – Sled Pull 70/35
Station 3 – 10m KB Farmer’s Carry 70’s/53’s
Station 4 – D-Ball/Sandbag over Shoulder 100/80
Station 5 – Axle Bar Hang Clean and Press 50/30 + Axle Bar
Station 6 – ???