MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

3 minutes on any erg or ECHO Bike

into

Hip Halo

Banded 7s or Crossover Symmetry

into

3 rounds of:

5 WBs

5 KB DL

5 DB Thrusters

Metcon

COMP: Metcon (Time)

For Time:

50-40-30-20-10

Wall Balls (20/14)

30-25-20-15-10

KB Deadlift (70s/53s)

DB Thruster (50s/35s)
40 Minute Time Cap

KB Deadlift should be heavy enough where you need to break up the first 3 rounds into 2-3 sets

DB Thrusters should be heavy enough where you need to break up the first 3 rounds into 2-3 sets

50 WBs

30 KB DL

30 DB Thrusters

40 WBs

25 KB DL

25 DB Thrusters

etc

FIT: Metcon (Time)

For Time:

50-40-30-20-10

Wall Balls (14/10)

30-25-20-15-10

KB Deadlift (53s/35s)

DB Thruster (35s/20s)

BURN: Metcon (Time)

For Time:

40-30-20-10-5

Wall Balls (14/10)

25-20-15-10 -5

KB Deadlift (35s/26s)

DB Thruster (20s)