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**
1 set
100m Run (workout pace)
5 Pull-Ups
50m Run
5 Push-Ups
50m Run
10 Air Squats
Metcon
COMP: Metcon (3 Rounds for reps)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
– 2 options –
#1 at bodyweight
Rx+ – with 20lb/14lb Vest
Goal: 1 Round every 1:30-2:00.
Any more than 2:00 and you need to scale the reps.
You score will be total of reps for each round. Each completed run is 2 reps. You will enter 3 scores…one for each round.
FIT: Metcon (3 Rounds for reps)
12 min AMRAP
100m Run
7 Pull-Ups
-Rest 2 Min-
12 min AMRAP
100m Run
15 Push-Up
-Rest 2 Min-
12 min AMRAP
100m Run
25 Air Squat
Goal: 1 Round every 1:30-2:00.
Any more than 2:00 and you need to scale the reps.
You score will be total of reps for each round. Each completed run is 1 reps. You will enter 3 scores…one for each round.
Accessory Work
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
Twisted Cross https://www.youtube.com/watch?v=eNJI0cX6hQw
Bicep Stretch
https://www.youtube.com/watch?v=QY4gCIYbGQk