MobTown CrossFit – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (AMRAP – Reps)
In teams of 2. Each partner does each movement 3 times.
2 minutes on 1 minute off
Max effort calorie row
Score: Total calories
Max effort Ground to Overhead at weight of your choice
Score: total weight moved (reps x weight)
Max effort Shoot Thru w/paralette
Score: Total Reps
Max effort Double Unders/Singles
1 burpee after each break in dubs or singles
Score: total number of Double Unders or Singles (1 DU = 2 Singles)
Both athletes working at the same time on different movements. Rotate every 2 minutes.