200507

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

60-50-40-30-20-10:

Seconds Jumping Jacks

Seconds Sit-ups

Seconds Pausing Air Squats (1s Bottom)

Seconds Push-up to Down Dog

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

3 Strict Pull-ups

3 Reverse Burpees

3 Hollow Rocks

6 Strict Pull-ups

6 Reverse Burpees

6 Hollow Rocks

…

Add (3) Reps Per Round
This triplet workout will climb by 3 reps each round until the 15 minutes is up

After completing the round of 6, you’ll progress to 9-12-15-18….

Rather than adding up all the reps we did, we’ll keep it simple and score this piece as Rounds + Reps

For Example: If you finish the round of 15’s and complete 5 strict pull-ups, your score would be 15+5

HOME GYM VIDEO OVERVIEW

https://www.youtube.com/watch?v=eaqu8_gcmK8

At Home

HOME: Metcon (AMRAP – Rounds and Reps)

WARMUP

60-50-40-30-20-10:

Seconds Jumping Jacks

Seconds Sit-ups

Seconds Pausing Air Squats (1s Bottom)

Seconds Push-up to Down Dog

METCON

AMRAP 15:

3 Strict Pull-ups

3 Reverse Burpees

3 Hollow Rocks

6 Strict Pull-ups

6 Reverse Burpees

6 Hollow Rocks

…

Add (3) Reps Per Round
MODIFICATIONS:

HOLLOW ROCKS

Hollow Hold or Front Plank

Hold For 5x Reps in Seconds

For Example – 3 Reps = 15 Second Hold