MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Banded 7’s + Hip Halo
-into-
10:00 Amrap
100m Run (build in pace)
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Pike Push Ups
10 Deadbugs
2. Workout Prep
2 sets: (with partner)
100m Partner Run
5 Wall Balls
5 KB Swings
Metcon
Metcon (Time)
Teams of 2
200m Partner Run
40 Wall Balls (20/14)
80 KB Swings
200m Partner Run
40 Wall Balls (20/14)
60 KB Swings
200m Partner Run
40 Wall Balls (20/14)
40 KB Swings
200m Partner Run
40 Wall Balls (20/14)
20 KB Swings
200m Run
Break up reps as needed