MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
COACH LED WARM UP
Metcon
COMP: Metcon (Time)
2 Person Teams:
10 Rounds (relay)
200m Run
5 Hang Snatch (95/65)
8 Rounds
8 Deadlift (185/125)
18 Jumping Lunges
12 Rounds
6 Burpee Box Jumps Overs (24/20)
FIT: Metcon (Time)
2 Person Teams:
10 Rounds (relay)
100m Run
5 Hang Snatch (75/55)
8 Rounds
8 Deadlift (135/95)
18 Jumping Lunges
12 Rounds
6 Burpee Box Jump Overs (20)
Accessory Work
Metcon (Checkmark)
3 Sets:
:30 Hollow Hold
1:00 Superman Hold
:30 Hollow Hold
1:00 V Sit Hold/Tuck Hold
2:00 Rest
Saturdays we will work on Static Holds