MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 Rounds increasing intensity:
150m Row
5 Burpees
(Rd 1 – Burpee)
(Rd 2 – Burpee step over Rower)
(Rd 3 – Burpee over Rower)
Metcon
COMP: Metcon (8 Rounds for time)
Every 3:00 x 8
200m Row
10 Burpees Over the Rower Rest in time remaining
You should have at least 1 min rest each round
● Decrease number of Burpees Over Rower if needed
● Each round should be a sprint effort
FIT: Metcon (8 Rounds for time)
Every 3:00 x 8
200m Row
8 Burpees Over the Rower Rest in time remaining
BURN: Metcon (8 Rounds for time)
Every 3:00 x 8
150m Row
8 Burpees Over the Rower Rest in time remaining