MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
2 Zombie Rope Climbs
2 Burpee Box Get Overs (low height, practice transition)
5 Wall Ball Front Squats
5 Wall Ball Push Press
2. Workout Prep
1 set: (with a partner)
1 Rope Climb (each)
2 Burpee Box Get Overs (each)
5 Wall Balls (each)
Metcon
COMP: Metcon (Time)
Teams of 2
10 Rope Climbs (Or 30 Strict Pull Ups)
30 Burpee Box Get Overs 30/24
150 Wall Balls (20/14)
30 Burpee Box Get Overs 30/24
10 Rope Climbs (Or 30 Strict Pull Ups)
Come with a GRIND mentality!
FIT: Metcon (Time)
Teams of 2
8 Rope Climbs (Or 24 Strict Pull Ups)
30 Burpee Box Get Overs 24/20
100 Wall Balls (20/14)
30 Burpee Box Get Overs 24/20
8 Rope Climbs (Or 24 Strict Pull Ups)