MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

* If you have time, go through more of the Hinshaw Warm Up *

Metcon

COMP: Metcon (Time)

For Time

2 Rounds

400m Run

25 Pull Ups

50 Push Ups

75 Air Squats

400m Run

Rx+ – with a 20/14 vest
Straight through with no partioning

Target time: 20-25 minutes

Time cap: 32 minutes

FIT: Metcon (Time)

For Time

2 Rounds

400m Run

25 Pull Ups

50 Push Ups

75 Air Squats

400m Run
CAN partition

BURN: Metcon (Time)

For Time

2 Rounds

200m Run

15 Pull Ups

30 Push Ups

45 Air Squats

200m Run
This version is for half Murph prep!