MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

Crossover Symmetry Warm-up


Banded 7’s

– into –

Roxanne Burpee Warm Up (Jumping Jacks the entire time EXCEPT you will do a burpee EVERY TIME they sing Roxanne!)

**2. Workout Prep**

1 set

5 Pull-Ups

5 Push-Ups

5 Sit-Ups

5 Air Squats


COMP: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
30 Minute Time Cap

Angie as written, you must complete all reps of each exercise in the order written before moving to the next.

However, feel free to practice your Murph strategy and break up the movements.

Only click the blue button if you do not break up the movements.

FIT: Metcon (Time)

“Lil Angie”

50 pullups

60 pushups

70 abmat situps

80 air squats
Break up the movements as needed to complete the workout.