MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

10 min AMRAP

1 min easy bike

5 dynamic squat stretch

5 sit-ups (focus on leg extension when sitting up)

5 Deadlifts (empty bar – build across)

**2. Workout Prep**

1 round (with partner)

5 Deadlifts each (add first weight)

5 GHD’s each (partner holds plank)

Metcon

COMP: Metcon (Time)

Teams of 2

400m Team Run into:

80 Deadlifts (135/95)

80 GHD’s

– Partner Holds Plank (elbows)

——

500m Row into:

40 Deadlifts (225/155)

40 GHD’s

– Partner Holds Plank (elbows)

——-

100 DUs (150 singles) each into:

20 Deadlifts (315/215)

20 GHDs

– Partner Holds Plank (elbows)
Reps can be split however teams decide.

FIT: Metcon (Time)

Teams of 2

400m Team Run into:

80 Deadlifts (115/75)

80 Ab mat sit ups

– Partner Holds Plank (elbows)

500m Row into:

40 Deadlifts (185/125)

40 V ups

– Partner Holds Plank (elbows)

100 DUs each or 150 Singles each into:

20 Deadlifts (255/175)

20 Knees to elbows

Partner holds plank (elbows)
Reps can be split however teams decide.