MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

1 Round Through

10 yd Karaoke Walk

10 yd Step Over hurdle

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

**2. Workout Prep**

1 set

50m Run (workout pace)

5 Pull-Ups

5 Push-Ups

10 Air Squats

Metcon

COMP: Metcon (Time)

For Time:

800m Run

30 Pull-ups

60 Push-ups

90 Air Squats

400m Run

20 Pull-ups

40 Push-ups

60 Air Squats

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

Rx+ – w/ vest

FIT: Metcon (Time)

For Time:

800m Run

25 Pull-ups

50 Push-ups

75 Air Squats

400m Run

15 Pull-ups

30 Push-ups

50 Air Squats

200m Run

5 Pull-ups

10 Push-ups

25 Air Squats