MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
25ft Sled Push (empty) (Or 25ft Walking Lunge)
10 Dumbbell Deadlifts (light)
25ft Double Dumbbell Front Rack Carry (light)
2. Workout Prep
Take this time to set up lanes, adjust weights, and work through pacing.
Metcon
FIT: Metcon (Time)
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (1×45/1×25) (OR 50ft Single Dumbbell Front Rack Walking Lunge (35/20)
100ft Dumbbell Farmer Carry (2×35/20)
100ft Double Dumbbell Front Rack Carry (2×35/20)
COMP (Time)
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (2×45/1×45)
100ft Dumbbell Farmer Carry (2×50/35)
100ft Double Dumbbell Front Rack Carry (2×50/35)
Target time each set: 2:15-2:45
Time cap each set: 3:30 minutes
Lighter sled, moderate farmer carry, and Front Rack Carry make for a fast pace to try and hold.