MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
150m partner jog
20 single unders (w/ partner – same time)
5 elbow to floor stretch (each side)
3 cossack squats (each side)
10 wall angels
**2. Workout Prep**
Allow athletes a few minutes to practice synching up their reps while rotating through each station. Remind them to practice the importance of transition especially in this workout.
Metcon
COMP: Metcon (AMRAP – Reps)
Partner Workout
4 Sets:
AMRAP 4 Minutes
10 Synchro Burpees
30 Synchro Air Squats
50 Double Unders (each, at the same time)
Max Wall Balls (20/14) (Split)
-Rest 2 Minutes between sets-
Score is the total number of wall balls
FIT: Metcon (AMRAP – Reps)
Partner Workout
4 Sets:
AMRAP 4 Minutes
8 Synchro Burpees
25 Synchro Air Squats
35 Double Unders (each, at the same time)
Max Wall Balls (14/10) (Split)
-Rest 2 Minutes between sets-
Score is total number of wall balls.
Accessory Work
Metcon (No Measure)
3 rounds
20 strict abmat situps (no arms)
15 Russian Twists (each side)
5 Barbells Rollouts