220812

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Machine

-into-

3 Rounds

4 Wall Ball Thrusters (light)

4 Sumo Deadlift High Pulls (increase weight each round)

4 Box Jumps

4 Push Press

5 cal row

Metcon

COMP: Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

FIT: Fight Gone Bad (W) (3 Rounds for reps)

3 Rounds:

1 Minute Wallballs (14)

1 Minute Sumo Deadlift High Pulls (55)

1 Minute Box Jumps (20″)

1 Minute Push Press (55)

1 Minute Calorie Row

1 Minute Rest

Accessory Work

Metcon (Time)

100 Pilates 100

80 Russian Twists (L+R=1)

60 Bicycle Kicks (L+R=1)

40 Scissor Switch (L+R=1)

20 Deadbugs (total)
You are doing one big chipper.

Only ONE round of this 🙂

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