MobTown CrossFit – CrossFit
Warm-up
Line Drills 2 (No Measure)
400m Run/500m Row/15 Cal. AB
then,
Cradle Stretch – 1 minute/side
5 Burpees
Walking Lunges w/ Twist – 1 Length of Rig
5 x 1 1/4 Air Squats
Walking Spiderman – 1 length of rig
:30 hold in BOTS
Side Shuffle (down & back)
10 push ups
Karaoke (down & back)
Metcon
Metcon (AMRAP – Reps)
STRONGMAN WOD:
2-3 Person Teams:
4 Minutes at each station for max reps
1 Minute rest after each station
Partner Power Clean w/The Worm
Farmer’s Carry KB 70/53lb.
D-Ball/Sandbag over Shoulder 150/80
Axle Bar Cleans 135/95
Max Calorie Ski erg