MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
-into-
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
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 forwarding leg
10 yd butt kickers
10 yd high knees
* If you have time, go through more of the Hinshaw Warm Up *
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Scoring: every 100m = 1 Rep (4 reps total)
FIT: Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
400m run
5 Rounds of Cindy
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4 rounds
Every 100m = 1 Rep (4 reps total)