MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
5:00 AMRAP
100m run
100m ski
5 burpee broad jumps
100m row
5 wall balls
Metcon
COMP: Metcon (Time)
2 Rounds
250m Ski
1000m run
15 burpee broad jumps
1000m run
250m row
1000m run
15 wall balls (20/14)
90 second rest between rounds
Pace this one…it will get tough in the 2nd round.
If you want a real challenge, go for three rounds. 3 rounds should take about an hour.
FIT: Metcon (Time)
2 Rounds
250m Ski
800m run
12 burpee broad jumps
800m run
250m row
800m run
15 wall balls (14/10)
90 second rest between rounds
Pace this one…it will get tough in the 2nd round.
If you want a real challenge, go for three rounds. 3 rounds should take about an hour.
BURN: Metcon (Time)
2 Rounds
250m Ski
600m run
10 burpee broad jumps
600m run
250m row
600m run
10 wall balls (14/10)