MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
4 sets (with a partner)
100 meter run, 50 meter recovery (build to workout pace)
– into –
3 sets
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
– into –
5-minute Rope Climb Practice
**2. Workout Prep**
with Partner
50 meter run (workout pace)
1 Rope Climb (each) or 3 Burpee Pull Ups
50 meter run (workout pace)
Metcon
Metcon (3 Rounds for reps)
Partner
10 Min AMRAP (Team of 2)
200m Run
25 Abmat Sit Ups
*One partner at each station, then switch.
-Rest 4:00-
10 Min AMRAP (Team of 2)
100 Double Unders (Together)
2 Rope Climbs
7 Bar Facing Burpees
*One partner at each station, then switch.
-Rest 4:00-
10 Min AMRAP (Team of 2)
1 Round of “DT”
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Shoulder to Overheads (115/80)