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