MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Bike
-into-
3 sets:
100m Run
5 Sandbag Deadlifts (light-build in weight)
10 Roll and Reach
30-second Knee Plank (elbows)
2. Workout Prep
2 sets:
-With partner-
50m Run (together)
2 Sandbag Cleans (build in weight)
10ft Sandbag Carry
COMP: Metcon (Time)
Teams of 2
4 Rounds
4 00m Run (Together)
10 Sandbag Cleans (100/75)
100ft Sandbag Carry (100/75)(Or Dumbbell Farmer Carry 70s/50s) (Each)
FIT: Metcon (Time)
Teams of 2
4 Rounds
3 00m Run (Together)
10 Sandbag Cleans (75/60)
100ft Sandbag Carry (75/60)(Or Dumbbell Farmer Carry 50s/35s) (Each)