MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
5 Inch Worms
5 Cat/Cow
10 Alternating V-Ups
5 Deadlifts (empty bar- build across sets))
10-yard Empty Sled Push
2. Workout Prep
3 sets: With Partner
5 Deadlifts (build in weight)
10 Sled Push (each – build in weight)
Metcon
FIT: Metcon (Time)
Teams of 2
80 Deadlifts (115/80)
90ft yard Sled Push (1×45/1×25)
300m run
60 Deadlifts (155/105)
120ft Sled Push (1×45/1×25)
300m run
40 Deadlifts (185/125)
150 ft Sled Push (1×25/empty)
200m run
20 Deadlifts (225/155)
180ft Sled Push (1×25/empty)
200m eun
COMP: Metcon (Time)
Teams of 2
80 Deadlifts (135/95)
90ft Sled Push (2×45/1×45)
400m run
60 Deadlifts (185/125)
120ft Sled Push (2×45/1×45)
400m run
40 Deadlifts (225/155)
150ft Sled Push (1×45/1×25)
200m run
20 Deadlifts (275/185)
180 ft Sled Push (1×45/empty)
200m run
Split reps and sled as needed. Run together.