MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 min ECHO Bike (:30 easy, :20 mod, :10 fast)
-into-
5 :00 AMRAP
100m Row
6 Walking Lunges
5 Box jump overs
5 Sit Ups
5 Burpees
Metcon
COMP: Metcon (Time)
3 Rounds for Time
500m Row
40 Walking Lunges (50/35)
30 Box Jump Overs (24/20)
20 AbMat Sit Ups
10 Burpees
No rest between rounds.
Find a good solid pace that you can hold!
FIT: Metcon (Time)
3 Rounds for Time
400m Row
40 Walking Lunges (35/25)
30 Box Jump Overs (20/16)
20 AbMat Sit Ups
10 Burpees
Accessory Work
Metcon (Checkmark)
4 Rounds
Bulgarian Split Squats x 10 Each Leg
DB Shoulder Press x 15
DB curls x 12 each arm