MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 rounds
1:00 Row
10 Single Arm Dumbbell Upright Row (each)
10 Suitcase Dumbbell Deadlifts (each)
5 Tempo Push Ups (3/2/1)
20 Alternating V-Ups
2. Workout Prep
5 sets
3 Deadlifts
3 Bench Press
Metcon
COMP: Metcon (2 Rounds for time)
Teams of 2
42-30-18
Partner Deadlift (365/255)
Hand release push ups
Double unders
-Rest 5:00-
42-30-18
Partner Deadlift (315/225)
Hand release push ups
Double Unders
-Partner deadlifts are two athletes on one bar.
FIT: Metcon (2 Rounds for time)
Teams of 2
42-30-18
Partner Deadlift (315/225)
Hand release push ups
Single Unders (double the number)
-Rest 5:00-
42-30-18
Partner Deadlift (275/175)
Hand release push ups
Single Unders (double the number)
-Partner deadlifts are two athletes on one bar.