MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– into –
Every 1:00 (5:00)
4 Burpees
5 Wall Balls
6 Step-ups
**2. Workout Prep**
1 set
2 Lengths of rig Farmers Carry
5 GHDs or AbMat Situps
5 Wall Balls
Metcon
COMP: Metcon (Time)
3 Rounds
100m Farmer Carry (70s/53s)
30 GHD’s
30 Wall Balls (20/14)
20 Minute Time Cap
FIT: Metcon (Time)
3 Rounds
100m Farmer Carry (53s/35s)
30 AbMat Situps
20 Wall Balls (14/10)
Accessory Work
Metcon (No Measure)
3 rounds
15 Dumbbell Bench
10 Banded Strict Pull-ups
-into-
3 rounds
15 Barbell Curls
15 Lying DB Tricep Extension (each side or if you can use 2 dbs, then 15 total)
If you can not do 10 strict pull ups unbroken, use the absolute smallest band possible to get them unbroken.