MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30 single unders (focus arms close to the body and movement in wrists)
10-second Handstand Hold
10 Single Arm Dumbbell Shoulder Press
3 Deadlifts (light- focus on leg drive and keeping a tall chest)
2. Workout Prep
1 set With Partner
10 Double Unders (each)
2 Push Press (each)
1 Sandbag over shoulder (each)
Metcon
COMP: Metcon (Time)
Teams of 2
300 Double Unders
60 Push Press (115/75)
40 Sandbag over shoulder (100/75) or 40 Power Cleans (155/105)
60 Push Press (115/75)
300 Double Unders
FIT: Metcon (Time)
Teams of 2
450 Single Unders
60 Push Press (95/65)
40 Sandbag over shoulder (75/50) or 40 Power Cleans (135/95)
60 Push Press (95/65)
450 Single Unders