MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes Assault Bike followed by:
100 Single Unders
50 Single Unders Left Foot
50 Single Unders Right Foot
into
3 Rounds
10 PVC Pass Throughs
10 Scap Pull Ups
10 Kip Swings
10 Walking Lunges
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
4 Wall Walks
8 Dumbbell Snatches (50/35)
12 Toes to Bar
16 Jumping Lunges
20 Double Unders
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
4 Wall Walks
8 Dumbbell Snatches (35/20)
12 Toes to Bar or Toes ABOVE hips
16 Jumping Lunges
20 Single Unders