210506

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

3 rounds

1:00 Row

10 Single Arm Dumbbell Upright Row (each)

10 Suitcase Dumbbell Deadlifts (each)

5 Tempo Push Ups (3/2/1)

20 Alternating V-Ups

3-5 Strict Press (Increasing weight)

**2. Workout Prep**

5 sets

3 Deadlifts

3 Bench Press

– Start light and work up in weight, make sure athletes have a spotter –

Weightlifting

Shoulder Press

12 minutes to work up to a STRICT 1 rep max.

Metcon

C&F: Metcon (Time)

21-15-9

Deadlift (75% of 1RM)

Bench Press (75% of 1RM)

-Rest 5:00-

21-15-9

Deadlift (60% of 1RM)

Bench Press (60% of 1RM)
Target time:

Workout 1: 6-8 minutes

Workout 2: 6-8 minutes

Put your weights in the notes.