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

You WILL have time for the ACCESSORY AB WORK after today’s workout!

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