MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2 Rounds (each)
Partner Rowling – fast sprint on the row-the trick is to make the counter stop at 100m
*synchro burpees for every meter over/under (Max of 5 penalty burpees)
-into-
5 min AMRAP
30-sec jump rope
6 lunges (in place)
5 synchro v-ups (each side)
5 scap pull-ups
**2. Workout Prep**
1 set (each)
15 Sec. Row (workout Pace)
4 Jumping Split Lunges (total)
2 Knees to Elbows + 2 Toes to Bar
Metcon
COMP: Metcon (Time)
Teams of 2 (1:1)
10 rounds (each)
12/10 Calorie Row
10 Alternating Jumping Split Lunges (5 each leg)
8 Toes to Bar
Partner A completes an entire round and tags partner B. Partner B completes an entire round and tags Partner A…etc
All total will be 20 rounds…10 each.
This is meant to be a full out effort because you get a break after each round you do while your partner does a round.
Target time per round – :90-2:00
PUSH YOURSELF TODAY!
FIT: Metcon (Time)
Teams of 2 (1:1)
10 rounds (each)
10/8 Calorie Row
10 Alternating Lunge steps (5 each leg)
6 Toes to Bar or Knees to Elbows
Partner A completes an entire round and tags partner B. Partner B completes an entire round and tags Partner A…etc
All total will be 20 rounds…10 each.
This is meant to be a full out effort because you get a break after each round you do while your partner does a round.
Target time per round – :90-2:00
PUSH YOURSELF TODAY!
Accessory Work
Metcon (No Measure)
**3 min quad smash (each side) – use barbell – start at knee cap and roll end of barbell up towards the hip. When you find a painful area, spend some time rolling it out like using a rolling pin. If you do this daily, you will get to the point where it will be pain free and you will see an improvement in how you feel in your legs.
**1 min seal pose (accumulate over a couple of sets if needed)
**1 min dead hang from rig – no grips allowed (accumulate time over as many sets as needed. Try to complete :60 in as few sets as possible.