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!