MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Crossover Symmetry or Banded 7’s

– into –

3 sets

1:00 Echo Bike (easy-moderate)

3 Inch Worms

10 Alternating Box Step Ups

10 Dumbbell Goblet Squats

**2. Workout Prep**

1 set With Partner (1:1)

1 Wall Walk (Each)

10m Front Rack Walking Lunge (each)

5/4 Calorie Assault Bike (each)

1 Wall Walk (each)

5 Dumbbell Front Squats (each)

Metcon

COMP: Metcon (Time)

Teams of 2

10 Wall Walks

6x50ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) (3 each)

10 Wall Walks

80/65 Calorie Echo Bike (100/80 AB)

10 Wall Walks

100 Double Dumbbell Squats (50’s/35’s)

10 Wall Walks

* Entire section of 50ft must be completed before switching with partner *

FIT: Metcon (Time)

Teams of 2

8 Wall Walks

6x50ft Front Rack Double Dumbbell Walking Lunge (35s/25’s) (3 each)

8 Wall walks

65/52 Calorie Echo Bike (85/65 AB)

8 Wall walks

100 Double Dumbbell Squats (35’s/25’s)

8 Wall walks

(Entire section of 50ft must be completed before switching with partner)