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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

1. Hinshaw warm-up

Perform each drill for 10m

1. High knee karaoke (over, over, walk, walk)

2. Over hurdle (heel, toe)

3. Knee to chest

4. Figure 4 (1 sec)

5. Lunge with reach overhead

6. Lunge torso twist (Pull hand)

7. Toy soldiers

8. High knee + arm swing

9. Butt kick + arm swing

10. Straight Leg (shallow heel)

11. Side step out and back

12. Side step jumping jack out and back

13. Toes out walk

14. Toes in walk

15. Heels walk

16. Toes walk

19. Outside Foot walk

20. Inside Foot walk

**2. Burgener Warm Up

– Down and Up

-Elbows High and Outside

– Muscle Clean

– Clean with 2, 4, 6″ drop

– Squat Clean

Metcon

COMP: Metcon (Time)

2 partner

2000m row

Directly into…

20 rounds (10 each) of The Chief

1 round of The Chief

3 Power Cleans (155/105)

6 Push ups

9 Air Squats

Rx+ (185/125)

FIT : Metcon (Time)