MobTown CrossFit – CrossFit

Warm-up

Hinshaw Warm Up (No Measure)

1. [Hinshaw Warm up]

https://www.youtube.com/watch?v=VW42KKmjEZY&t=1s&ab_channel=CrossFit%C2%AE

HINSHAW WARM UP

Walking High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

High Knees

Butt Kickers

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Metcon

COMP: Metcon (Time)

For Time (in a Teams of 3) complete…

13 movements for 13 colonies completing 136 reps of each movement, which equals 1776 total reps completed, representing the year of our independence!

*While 2 teammates complete the reps as desired, there must always be a person running a 200m. Take turns and continue down the list completing the reps as needed between 2 people as the next teammate takes the next 200m.

KB Swings 53/35

Box Jumps 24/20

Air Squats

Push-Ups

Pull Ups

Toes to Bar

Calorie Bike

Double-Unders

Calorie Row

Lunges w/ plate OH 45/25

Wall Balls 20/14

Sandbag over Shoulder (100/60)

Dumbbell Push Press 50s/35s
As a team, complete a total of 1776 reps involving all exercises in any order. Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

FIT: Metcon (Time)

For Time (in a Teams of 3) complete…

13 movements for 13 colonies completing 136 reps of each movement, which equals 1776 total reps completed, representing the year of our independence!

*While 2 teammates complete the reps as desired, there must always be a person running a 200m. Take turns and continue down the list completing the reps as needed between 2 people as the next teammate takes the next 200m.

KB Swings 35/20

Box Jumps or Step Ups 24/20

Air Squats

Push-Ups

Pull Ups

Knees to Elbow

Calorie Bike

Single Unders

Calorie Row

Lunges w/ plate OH 25/15

Wall Balls 20/14

Ball over shoulder (60/30)

Dumbbell Push Press 35s/20s
As a team, complete a total of 1776 reps involving all exercises in any order. Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.