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)