MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec. machine
30 sec Jump Rope
10 band pull aparts
10 Alternating Single-Arm Dumbbell Bench Press
**2. Workout Prep**
2 sets
3 Dumbbell Bench (moderate)
10 Double Unders
Metcon
COMP: Metcon (AMRAP – Reps)
12:00 Amrap
6-12-18-24. . .
Dumbbell Bench Press (50s/35s)
50 Double Unders (After each set)
FIT: Metcon (AMRAP – Reps)
12:00 Amrap
6-12-18-24. . .
Dumbbell Bench Press (35s/20s)
75 Single Unders (After each set)
Weightlifting
Bench Press
– 3 reps @ 65% of 1RM Bench Press
– 2 reps @ 70%
– 1 rep @ 75%
* rest 2:00 *
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 1 rep @80+%
* rest 1:00 *
– 1 rep @80+%
Waves are performed with no set rest time between reps. Only set rest is after 3-2-1 so don’t rush into the lift but try to stay between 5-10 seconds between reps