MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10:00 AMRAP
:30 Jump Rope
10 Skater Side Jumps
10-second Handstand Hold
5 Inch Worms
2. Workout Prep
-with partner-
5/4 Calorie Row (each)
100m Run (build in pace)
10ft Handstand Walk (each)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20 Minutes
50/40 Calorie Row (shared)
400m Run (together)
50/40 Calorie Row (shared)
25ft Handstand Walk (each) (OR 2 Wall Walks each)
Target number of Rounds: 3.5 Rounds
Minimum number of Rounds before scaling: 2.5 Rounds
FIT: Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20 Minutes
40/32 Calorie Row
400m Run (together)
40/32 Calorie Row
15ft Handstand Walk (each) (OR 2 Wall Walks each) (OR 50ft Bear Crawl)