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