MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets:
5 DBall over shoulder
5 GHDs or AbMat Situps
5 Clean and jerk increasing weight each set
2. Workout Prep
3 sets as a team:
9 Dball over shoulder
15 GHDs
9 Clean and Jerk
15 cal row
-rest 30 seconds between sets-
Metcon
Teams of 3
Two Rounds – split reps as needed
30 D-ball over Shoulder (100/75)
120 GHD Sit Ups
30 Clean &Jerk (135/95)
60 Cal Row
1 team member must be holding a double kb (70/53) farmers carry while reps are taking place. Rotate as needed