MobTown CrossFit – CrossFit


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees


Crossover Symmetry Warm-up or Banded 7’s

**2. Workout Prep**

2 sets

50m Run (workout pace)

3 GHD’s (parallel) + 2 GHD’s

2 Kipping HSPU + 1 SHSPU


COMP: Metcon (2 Rounds for time)

2 Sets

3 Rounds

Run 200m

15 GHD’s

Run 200m

10 Strict Handstand Push-Ups

-Rest 3:00 between sets-
27 Minute Time Cap (12 minutes per set)

Stimulus is moderate pacing. Athletes have six total rounds of this workout but it is separated into 2 sets of 3 rounds with a 3:00 rest between the 2 sets. Athletes should find an intensity that they can hold steady across rounds and the goal for this workout is to achieve similar timing for both sets (each of the two sets are scored separately).

FIT: Metcon (2 Rounds for time)

2 Sets

3 Rounds

Run 200m

15 Sit Ups

Run 200m

10 HSPUs (modify as needed)

-Rest 3:00 between sets-
For the HSPUs, use abmats, a box, or a heavy DB strict press.

Accessory Work

Metcon (No Measure)

1 min couch stretch (each side)

– into –

3 sets

10 Single Dumbbell Lawnmower Row (each)

20 Flutter Kicks