MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
200m run followed by
Hip Halo Warmup
-into-
5 min AMRAP
30-second jump rope
5 Air Squats
5 Wall Balls
100m run
Followed by the 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
Metcon
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.