MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 rounds
30 second Single Unders
5 Wall Balls (start light and add weight) – Focus on breathing and rolling out the arms
10 Alternating V-Ups
**2. Workout Prep**
15 Double Unders
8 Wall Balls
15 Double Unders
Metcon
COMP: Metcon (Time)
150 Wall Balls (20/14)
– Every 2 Minutes Perform 35 Double Unders –
**Start the workout with Double Unders
Target Time: 7-9 minutes
Time Cap: 14 minutes
FIT: Metcon (Time)
150 Wall Balls (14/10)
Every 2 Minutes Perform 35 Single Unders
Target Time: 7-9 minutes
Time Cap: 14 minutes
Accessory Work
Rope Climb
Coach led technique work on foot position and pull.