MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 sets
50m Jog
5 Inch Worms
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
2. Workout Prep
3 sets: With partner
100m Run Together
1 Synchro Wall Walk
3 Synchro Overhead Squats (build up in weight)
Metcon
COMP: Metcon (Time)
Partner Workout:
400m Run (together)
15 Synchro Wall Walks
800m Run (together)
30 Synchro Overhead Squats (95/65)
400m Run (together)
Target time: 14-16 minutes
Time cap: 20 minutes
This workout is going to be the ultimate stability test for athletes. We want to see partners be strategic on how they pace the run, communicate through the wall walks, and grind out the overhead squats. It’s a chipper, so be in for the long haul and save the push on the final run. No one gets left behind here!
FIT: Metcon (Time)
Partner Workout:
400m Run (together)
10 Synchro Wall Walks
800m Run (together)
30 Synchro Overhead Squats (75/55)
400m Run (together)