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
https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=58
**2. Workout Prep**
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats
Metcon
COMP: Metcon (Time)
For Time:
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
*1 Round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats
Rx+ – with a 20/14 Vest
COMP and FIT are the same today except FIT does NOT do the 500/5.
Target time: 20-22 minutes
Time cap: 30 minutes
FIT: Metcon (Time)
For Time:
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
*1 Round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats
Rx+ – with a 20/14 Vest
COMP and FIT are the same today except FIT does NOT do the 500/5.
If you finish and still have energy, feel free to add the round of 500/5 on the back end or repeat one of the shorter rounds…
Fit can use bands for pull ups and knees for pushups.
Target time: 20-22 minutes
Time cap: 30 minutes
ROW: Metcon (Time)
For Time:
625m Row
5 Rounds of Cindy
500m Row
4 Rounds of Cindy
450m Row
3 Rounds of Cindy
250m Row
2 Rounds of Cindy
150m Row
1 Round of Cindy
*1 Round of Cindy is:
5 Pullups (scale – use band if needed)
10 Pushups (scale – use knees if needed)
15 Air Squats