MobTown CrossFit – CrossFit
Warm-up
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
-into-
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
Metcon
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