MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
45-second Machine (moderate pace)
10 PVC Pass-throughs
10 Alternating V-Ups
10 Ring Rows
3 Broad Jumps
**2. Workout Prep**
5 Air Squats
5 GHD’s
5 Pull-Ups
Metcon
COMP: Metcon (Time)
4 Rounds
40 Air Squats
20 GHD situps (each) or 20 V-Ups
20 Pull-Ups
Target time: 16-18 minutes
Time cap: 22 minutes
FIT: Metcon (Time)
4 Rounds
40 Air Squats
20 Situps
20 Pull-Ups or Ring Rows
Target time: 16-18 minutes
Time cap: 22 minutes
Accessory Work
ROMWOD (No Measure)
ROMWOD
Choose one of the short ROMWODs from menu screen.