MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

2:00 Machine

– into –

3 rounds

10 Single Arm Up Right Row

5 Inch Worms

10 Jumping Air Squats

100m Run

**2. Workout Prep**

– With Partner –

2 sets (each)

30 Sec. Bike (Workout Pace)

– into –

1 Rope Climb (Each)

Metcon

COMP: Metcon (Time)

Teams of 2

150/120 Calorie Assault Bike

30 Rope Climbs 90 Burpee Pull-Ups

150/120 Calorie Assault Bike
Target time: 22-25 minutes

Time cap: 28 minutes

FIT: Metcon (Time)

Teams of 2

120/90 Calorie Assault Bike

80 Burpee Pull-Ups

120/90 Calorie Assault Bike