MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 Rounds:
5 Cal Bike
5 Wall Balls
10 Walking Lunges
5 Push Press
100m Run
Metcon
COMP: Metcon (Time)
FOR TIME:
50-30-10
Cal ECHO Bike
Wall Balls (20/14)
Dual KB Front Rack Lunge (53/35)
Double DB Push Press (50/35)
800m Run after each round
Engine Builder!
DB Push Press should be heavy enough that you need 4-5 sets
800 should feel like race pace
FIT: Metcon (Time)
FOR TIME:
40-20-10
Cal ECHO Bike
Wall Balls (14/12)
Dual KB Front Rack Lunge (35/26)
Double DB Push Press (35/25)
800m run after each round
Engine Builder!
DB Push Press should be heavy enough that you need 4-5 sets
800 should feel like race pace