MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
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
Metcon
Metcon (Time)
On the 6:00 x 4 Rounds:
500/400 Meter Row
40 AbMat Sit-ups
30 x 10 Meter Shuttles
A new round begins every 6 minutes (0-6-12-18)
You’ll complete the 3 movements listed for time and rest with whatever time remains
Your score is the slowest of the 4 rounds
These rounds are ideally completed around 5 minutes or less, giving you at least 1 minute to recover
Row: ~2 Minutes or Less
AbMat Sit-ups: ~1:30 or Less
Shuttle Runs: ~1:30 or Less
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=pL30M5cJYRQ
At Home
EQUIP: Metcon (Time)
WARMUP
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
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
METCON
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Rest 1:1 Between Runs
Work through 3 rounds of 3 distances, resting the same amount of time you worked between runs
For Example: If it took you :45 seconds to complete the 200 meter run, you will rest :45 seconds before beginning the 400 meter run
You will follow this 1:1 work to rest ratio for each distance
With rest built into each round, the goal is to move quickly through each effort
Your score is the total time, including rest, it takes you to complete the 3 rounds
We can expect this piece to take around 25-35 minutes to complete