MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min row (30-sec easy/30-sec mod)
5 box steps ups (each side)
20 plate hops
5 scap pull-ups
10 PVC around the worlds
10 PVC Pass Throughs
**2. Workout Prep**
1 set
30-second row (workout pace)
5 Box Jumps (Step down)
5 Pull-Ups
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
500/400m Row
25 Box Jumps (24/20)
5-10-15-20-25….
Pullups
*Row equal to 4 reps (1 rep =125m males / 1 rep =100m females)
Can Sub 30/21 Cal Assault Bike
FIT: Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
400/300m Row
20 Box Jumps (20/16)
4-8-12-16-20….
Pullups
Can Sub 24/18 Cal Assault Bike
*Row equal to 4 reps (1 rep =125m males / 1 rep =100m females)
If needed:
Ring Rows – 5 -10-15-20…
Weightlifting
Power Snatch (5 x 3)
Set 1 – 45% of 1RM Power Snatch
Set 2 – 50%
Set 3 – 55%
Set 4 – 60%
Set 5 – 65%
* Rest 90 seconds between *