MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
500m Row
Hip Halo Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
**2. Workout Prep
Burgener Warm-Up
– into –
3 sets (add weight to each set)
30 Single Unders/Double Unders
3 Power Clean
4 Push Ups
5 Air Squats
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
2 Person Teams
AMRAP 30
50 Double Unders each
500m Row/30-21 cal assault bike. each both must finish before moving on to the rope.
50 Double Unders each
4 Rounds of “The Chief”
1 Round of “The Chief”
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
FIT: Metcon (AMRAP – Rounds and Reps)
2 Person Teams
AMRAP 30
100 Single Unders
500m Row
100 Single Unders
4 Rounds of “The Chief”
1 Round of “The Chief”
3 Power Cleans (95/65)
6 Push Ups
9 Air Squats