MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

200m run followed by

Hip Halo Warmup


5 min AMRAP

30-second jump rope

5 Air Squats

5 Wall Balls

100m run

Followed by the 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


1-Mile Run (Time)

Max Effort 1-Mile Run
Leave the box and use the Water Street Route.

You will have up to 7 minutes of rest when you finish the mile before you start your max unbroken wall balls.

COMP: Max Unbroken Wall Balls (AMRAP – Reps)

How many can you get without dropping the wall ball or stopping/pausing your reps?
There is only one version of this metcon (20/14). All other options are not considered Rx.