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)
4 Rounds For Time:
• 40 Wall Balls (20/14)
• 4 Rope Climbs
• 20 Throw over box WB Sit Ups (20/14 lbs)
• 4 Syncro Strict Pull Ups
• 40 Kettlebell Swings (53/35)
• 4 Rope Climbs
• 20 Syncro Partner Lunges
• 100m wb run -switch as needed