MobTown CrossFit – CrossFit

Warm-up

Hinshaw Warm Up (No Measure)

1. [Hinshaw Warm up]

https://www.youtube.com/watch?v=VW42KKmjEZY&t=1s&ab_channel=CrossFit%C2%AE

HINSHAW WARM UP

Walking High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

High Knees

Butt Kickers

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Endurance

Metcon (Time)

3 Sets

400m mod/fast

-90sec rest-

800m mod/fast

-90sec rest-

200m mod/fast

200m walk

200m recovery jog

-Rest 15sec b/t sets-