MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec singles
7 Single DB DL (each side)
7 DB goblet squat
7 Single DB Shoulder to OH (each side)
3-inch worms
**2. Workout Prep**
1 set
15 Double Unders
5 Dumbbell Deadlift
10 Double Unders
5 Dumbbell Front Squats
5 Double Unders
3 Dumbbell Squat Clean Thrusters
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
5:00 Amrap
50 Double Unders
10 Dumbbell Deadlifts (50s/35s)
-Rest 2:00 –
5:00 Amrap
50 Double Unders
10 Dumbbell Front Squats (50s/35s)
-Rest 2:00 –
5:00 Amrap
50 Double Unders
10 Dumbbell Squat Clean Thruster (50s/35s)
DO NOT DROP THE DUMB BELLS FROM ABOVE WAIST LEVEL!!!
Stimulus is moderate intensity through the 3 workouts with a non-stop/steady approach. Stay in your lane on this one and don’t come out like a racehorse.
FIT: Metcon (AMRAP – Rounds and Reps)
5:00 Amrap
50 Single Unders
10 Dumbbell Deadlifts (35s/20s)
-Rest 2:00 –
5:00 Amrap
50 Single Unders
10 Dumbbell Front Squats
-Rest 2:00 –
5:00 Amrap
50 Single Unders
10 Dumbbell Squat Clean Thruster
DO NOT DROP THE DUMB BELLS FROM ABOVE WAIST LEVEL!!!
Stimulus is moderate intensity through the 3 workouts with a non-stop/steady approach. Stay in your lane on this one and don’t come out like a racehorse.
After Party
Metcon (No Measure)
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang