MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate**
Tabata Row (10 sets)
20 secs on/ 10 secs rest
– into –
3 sets
5 inch Worms
10 Alternating Box Step Ups
**2. Workout Prep**
3 sets
1 Rope Pull or Bar Muscle Ups
10ft Front Rack Lunge (Add weight each set)
Metcon
COMP: Metcon (Time)
3 rounds
3/2 Rope Climbs or 7 Bar Muscle Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
– rest 3 minutes –
For Time:
9/6 Rope Climbs or 21 Bar Muscle Ups
150ft Front Rack Dumbbell Lunge (50s/35s)
35 Minute Time Cap
FIT: Metcon (Time)
3 rounds
8 Jumping Pull Ups
50ft Front Rack Walking Lunge (35s/20s)
OR
8 Air Squats
20 Step Ups
rest 3 minutes –
For Time:
24 Jumping Pull Ups
150ft Front Rack Walking Lunge (35s/20s)
OR
24 Air Squats
60 Step Ups
If you can not lunge, your movements will be air squats and step ups.
Accessory Work
Metcon (No Measure)
Use remaining time to stretch and recover from the week!