MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

2:00 Machine

– into –

3 rounds

10 Ring Rows

5 GHD’s (Parallel)

10 Goblet Squats (light)

10 Alternating Box Step Ups

5 Single Arm Dumbbell Shoulder Press (each arm)

**2. Workout Prep**

– With Partner –

5 Pull-Ups (each)

5 GHD’s (each)

5 Synchro Air Squats

5 Box Jumps (step down) (each)

3 Single Dumbbell Push Press (both arms) (each)

Metcon

COMP: Metcon (Time)

Teams of 2

400m run

100 Pull-Ups

100 GHD Sit Ups

***Partner holds wall sit

100 Synchro Air Squats

100 Box Jumps (24/20)

***Partner hold plank on elbows

100 Single Arm Dumbbell Push Press (50/35)

400m run
Time cap: 45 minutes

FIT: Metcon (Time)

Teams of 2

400m run

75 Pull-Ups

75 Abmat Sit Ups

***Partner holds wall sit

75 Synchro Air Squats

75 Box Jumps (24/20)

***Partner hold plank on elbows

75 Single Arm Dumbbell Push Press (50/35)

400m run