MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Barbell Forearm Smash – 1:00/side
2. Banded Shoulder Distraction – 1:00/side
3. Banded Triceps Stretch – 1:00/side
Lower Body
1. Banded Hamstring Distraction – 1:00/side
2. Samson Stretch – 1:00/side
3. Spiderman Stretch – 1:00/side
ACTIVATION
3 Rounds for Quality:
10 Alternating Box Step-Ups
10 Alternating Cossack Squats
10 Ring Rows
10 Assault Bike
Metcon
Metcon (Calories)
5 Rounds:
AMRAP 3
12 Single Dumbbell Box Step-Ups
8 Burpee Box Jump Overs
Max Calorie Assault Bike
Rest 1:00 Between Rounds
Box – 24″/20″
Dumbbell – 50 / 35 lb
Score is total calories over the 5 rounds.
Strategy
THE BIG TAKEAWAYS
1. With only 1:00 to rest and recover between rounds let’s be careful not to spill all of our energy too early.
2. A good goal to have is to try and get 1 more cal than the previous AMRAP each round.
After Party
Bench Press (6 x 3)
6 sets of 3. Increasing weight each set.