MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
COACH LED WARM UP
Metcon
COMP: Metcon (Time)
2 Person Teams
800m Run as a team
80 DB Snatch (50/35)
80 DB Goblet Squat (50/35)
600m Run as a team
80 DB Clean andJerk (50/35)
60 Overhead Lunge (50/35)
400m Run as a team
60 Devil Press (50/35)
30 Synchro Burpees
Only 1 DB for all movements!!!
FIT: Metcon (Time)
2 Person Teams
800m Run as a team
80 DB Snatch (35/25)
80 DB Goblet Squat (35/25)
600m Run as a team
80 DB Clean andJerk (35/25)
60 Overhead Lunge (35/25)
400m Run as a team
60 Devil Press (35/25)
30 Synchro Burpees
Only 1 DB per movement!!!!
Accessory Work
Metcon (Time)
4 Sets:
:30 Single Leg Glute Bridge Hold (each side)
1:30 High Plank Hold
-Rest 1:30 B/T
Saturdays we will work on Static Holds 🙂 If you need to modify these, not a big deal. Check