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-
3 rounds
1 round of Rowling (5 burpee penalty max)
5 Push Press (empty bar)
3 Front Squats (empty bar)
**2. Workout Prep**
100m Row (workout pace)
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm up while adding weight each set:
Metcon
COMP: Metcon (Time)
EMOM 12
200/175m Row
Every minute you will row 200/175m. Your rest is the time remaining.
Goal is to finish each round in :40 – :45
Slowest round is your score
FIT: Metcon (Time)
EMOM 12
Every min (12:00)
175/150m Row
Time is the slowest round.
Weightlifting
Pausing Front Squat
6 Sets
Pause 3 seconds at the bottom.
– 2×3 reps @ 70%
– 2×2 reps @ 75%
– 2×1 rep @ 80%
– Perform 5 Tall Box Jump in between front squat sets (30/24)…BE CAREFUL WITH YOUR JUMPS
* Rest 60-90 seconds between sets