MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
– into –
3 rounds
5 Single Arm Russian Kettlebell Swings (left and right)
10 V-Ups
5 Inch Worms
100m Jog
**2. Workout Prep**
– With Partner –
2 rounds
5 Synchro Kettlebell Swings
5 Synchro Abmat Sit Ups
10/8 Calorie Row (each)
Metcon
COMP: Metcon (Time)
Teams of 2
50-40-30-20-10
Synchro Kettlebell Swings (53/35)
Synchro Abmat Sit Ups
100-80-60-40-20
Calorie Row
RX+ (70/53 and Synchro GHDs)
FIT: Metcon (Time)
Teams of 2
50-40-30-20-10
Synchro Kettlebell Swings (35/25)
Synchro Abmat Sit Ups
100-80-60-40-20
Calorie Row