MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio increasing heart rate (any machine)
Hip Halo Warmup
-into-
4 Rounds
Run (100m)
Wall Ball Thruster (6-10 Reps)
Box Step ups (6-10 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 25
P1 – 400 Meter Run
P2 & P3 – AMRAP*
10 Wall Balls 20/14
10 KB Swings 53/35
10 Box Jumps 24/20
*While Partner 1 runs 400m partner 2 & 3 complete as many rounds as possible of 10 WB, 10 KB, 10 BJ. When partner 1 finishes the run partner 3 will advance to the run while partner 1 & 2 rotate through the AMRAP. Rounds must be completed before the athletes can rotate to the next station.
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 20
P1 – 200 Meter Run
P2 – AMRAP*
10 Wall Balls 20/14
10 KB Swings 53/35
10 Box Jumps 24/20
*While Partner 1 runs 200m partner 2 completes as many rounds as possible of 10 WB, 10 KB, 10 BJ. When partner 1 finishes the run partner 2 will advance to the run while partner 1 rotates through the AMRAP.