MobTown CrossFit – CrossFit

Warm-up

Warm-up 1 (No Measure)

200 Meter Run

then

2 rounds (w/PVC)

10 Air Squats

10 Samson Stretch

10 Pass-Through

10 Push Press

10 Good Mornings

10 Elbow Rotations

10 Arch Hold

10 Hollow Body Hold

then

200 Meter Run

Metcon

Redemption (Time)

400 Meter Run

40 Hand-Release Push-Ups

40 Box Jumps (24/20)

40 Push Press (75/55)

40 Ab-Mat Sit-Ups

40 Hang Power Cleans (75/55)

40 Double Unders (80 Singles)

40 Front Squats (75/55)

40 Burpees

400 Meter Run