MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

150m partner jog

20 single unders (w/ partner – same time)

5 elbow to floor stretch (each side)

3 cossack squats (each side)

10 wall angels

**2. Workout Prep**

Allow athletes a few minutes to practice synching up their reps while rotating through each station. Remind them to practice the importance of transition especially in this workout.

Metcon

COMP: Metcon (AMRAP – Reps)

Partner Workout

4 Sets:

AMRAP 4 Minutes

10 Synchro Burpees

30 Synchro Air Squats

50 Double Unders (each, at the same time)

Max Wall Balls (20/14) (Split)

-Rest 2 Minutes between sets-
Score is the total number of wall balls

FIT: Metcon (AMRAP – Reps)

Partner Workout

4 Sets:

AMRAP 4 Minutes

8 Synchro Burpees

25 Synchro Air Squats

35 Double Unders (each, at the same time)

Max Wall Balls (14/10) (Split)

-Rest 2 Minutes between sets-
Score is total number of wall balls.

Accessory Work

Metcon (No Measure)

3 rounds

20 strict abmat situps (no arms)

15 Russian Twists (each side)

5 Barbells Rollouts