210504

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Hip Halo Warmup

* 10 Sidestep R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

-into-

6 min AMRAP

30-sec row

5 Wall Ball Front Squats (lightweight)

5 Wall Ball Push Press (lightweight)

3 Elbow to Floor Stretch (each side)

**2. Workout Prep**

2 rounds

20 sec. Row (Workout pace)

7 Wall Balls (Workout weight)

– Have athletes focus on breathing and cycling arms on the wall balls –

Metcon

COMP: Metcon (Time)

For Time:

120 Wall Balls (20/14)

120/90 Calorie Row

*Reps can be partitioned – athletes can move between movements until total reps are completed
Target time: 11-13 minutes

Time cap: 15 minutes

The actual quarterfinals workout could not be partitioned. Want to compare yourself to the quarterfinalists? Feel free to give this a go by doing all 120 wall balls then all 120 cals on the rower.

FIT: Metcon (Time)

For Time:

80 Wall Balls 14/10

80/65 Calorie Row

Reps can be partitioned – athletes can move between movements until total reps are completed.

Accessory Work

Metcon (No Measure)

3 Rounds

20 abmat situps (strict – no arms)

30 flutter kicks (each side)

15 Russian Twists (light wallball – each side)

30-sec plank