MobTown CrossFit – CrossFit


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees


Crossover Symmetry Warm-up


Banded 7’s

**2. Workout Prep**

1 set

100m Run (workout pace)

3 Pull-Ups

6 Push-Ups

9 Air Squats


ALL: Metcon (Time)

For Time:

500m Run

5 Rounds of Cindy

400m Run

4 Rounds of Cindy

300m Run

3 Rounds of Cindy

200m Run

2 Rounds of Cindy

100m Run

1 Round of Cindy

*1 Round of Cindy is:

5 Pullups

10 Pushups

15 Air Squats

Rx+ is with a 20/14 vest
Target time: 20-22 minutes

Time cap: 30 minutes


Workout is moderate intensity throughout. Athletes should focus on steady pacing through all runs and rounds of Cindy. 1500m total of running and 75 pullups, 150 pushups, and 225 air squats total.

Accessory Work

ROMWOD (No Measure)

If you have time, complete a 15 minute ROMWOD or stretch and roll out.