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.