MobTown CrossFit – CrossFit
Warm-up
2 rounds
200m run
5 push-up to downward dog
5 active Spider-Man to each side
5 air squats to med ball
5 slam balls
25 single unders
10 pvc pass throughs
Then complete:
Barbell warm up
Metcon (Time)
Teams of 2 with a 45 minute time cap
365 Single Unders
Jan – 31 Wall Balls
Feb – 29 DB Snatch (55/35)
Mar – 31 kb swings
500m Row
Apr – 30 slam balls
May – 31 toes to bar/knee ups
June – 30 ab mat sit ups
500m Row
July – 31 Burpees
Aug – 31 Hang Power Clean (75/55)
Sept – 30 Kb Lunges
500m Row
Oct – 31 Hang Power Snatch (75/55)
Nov – 30 Box Jumps
Dec – 31 Hand Release Push Ups
520m Row
We will have 365 single buy in and celebrate each month with a movement based on the number of days in the month. There is a total of 2020 meters worth of rowing! HAPPY NEW YEAR!