MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1:00 Any Machine
:30 Double or Single Unders
10 DB Shoulder to Overhead
**2. Workout Prep**
1 set
10 Double Unders or Single Unders
5 Shoulder Press
2 Burpee to Target (6″)
Metcon
COMP: Metcon (AMRAP – Reps)
3 Sets:
5 Minute AMRAP
2 Rounds
50 Double Unders
20 Strict Press (75/55)
-straight into-
Max burpee to 6″ target
-Rest 2 Minutes between sets-
Score if the total number fo Burpees.
Target number of Reps each set: 25+
Minimum number reps before scaling: 15
For Burpees: choose a pull up bar that requires you to jump to touch it with both hands.
FIT: Metcon (AMRAP – Reps)
3 Sets:
5 Minute AMRAP
2 Rounds
50 Single Unders
20 Strict Press (65/45)
-straight into-
Max Burpees to a target
-Rest 2 Minutes between sets-
Score is total number of burpees.
Target number of Reps each set: 25+
Minimum number reps before scaling: 15
Accessory Work
Metcon (No Measure)
3 Rounds:
10-15 Bent Over Single Arm Rows (R/L)
15 Single Leg Calf Raises (R/L)
:45 Side Plank Hold (R/L)
10 Toes to Bar