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