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.

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