MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
3 sets:
5 Ring Rows
5 Toe Assist Ring Muscle Up Transition
5 Double Dumbbell Deadlifts
10 Walking Lunge Steps
2. Workout Prep
-With Partner-
3 sets
5/4 Calorie Bike Erg (each-build in pace)
1 Muscle Up/C2B/Pull Up
10ft Farmer Carry Walking lunge (build weight)
Metcon
COMP: Metcon (Time)
Teams of 2
150/120 Calorie Bike ERG
400M Run
20 Ring Muscle Ups (Or 60 Chest to Bar)
400m Run
300ft Farmers Carry Lunge (50s/35s)
400m Run
FIT: Metcon (Time)
Teams of 2
100/80 Calorie Bike ERG
400M Run
60 Pull Ups
400m Run
300ft Farmers Carry Lunge (35s/20s)
400m Run