MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
200 Meter Run
30 Seconds
Reverse Lunges
Pigeon Pose (30 Seconds Each Side)
Slow Air Squats
Squat Hold
Push-up to Down Dog
Child’s Pose
Modified Barbell Warmup
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations
5 Front Squats
5 Strict Press & Reach
5 Thrusters
Metcon
31 HEROES (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*400 Meter Continuous Sand Bag Run