MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine:
-into-
10:00 AMRAP
100m Run
10 Suitcase Deadlifts
5 Dumbbell Snatch (each)
10-Second Handstand Hold
5 Hanging Knee Raises
2. Workout Prep
2 sets (with partner)
100m Run (together)
2 Synchro Single Arm Devils Press
4 Toes to Bar (each) *Other partner holds Handstand
COMP: Metcon (Time)
Partner Workout
1600m Run (together)
-into-
5 rounds
15 Synchro Single Arm Devils Press (50/35)
30 Toes to Bar (*Partner must hold a Handstand)
-into-
1600m Run (together)
* Target time: 28-30 minutes
* Time cap: 35 minutes
FIT: Metcon (Time)
Partner Workout
1200m Run (together)
-into-
5 rounds
15 Synchro Single Arm Devils Press (35/25)
25 Toes to Bar (Partner must hold a Handstand)
-into-
1200m Run (together)
* Target time: 28-30 minutes
* Time cap: 35 minutes
BURN: Metcon (Time)
Partner Workout
800m Run (together)
-into-
5 rounds
15 Synchro Hang Dumbbell Snatch
30 Hanging Knee Raises (Partner must hold a plank (elbows))
-into-
800m Run (together)
Adjust your run distance to make sure this workout takes at least 28-30 minutes. THIS SHOULD NOT BE A 20 MINUTE WORKOUT