MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (10-12 minutes)
-into-
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
5 Muscle Snatch (PVC-Empty bar)
5 Overhead Squats (PVC-Empty bar)
2. Workout Prep
3 sets:
100m Run (build-in pace)
3 Overhead Squats (empty bar-build across sets)
Metcon
COMP: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#