MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 dynamic squat stretch
5 sit-ups (focus on leg extension when sitting up)
5 Deadlifts (empty bar – build across)
**2. Workout Prep**
1 round (with partner)
5 Deadlifts each (add first weight)
5 GHD’s each (partner holds plank)
Metcon
COMP: Metcon (Time)
Teams of 2
400m Team Run into:
80 Deadlifts (135/95)
80 GHD’s
– Partner Holds Plank (elbows)
——
500m Row into:
40 Deadlifts (225/155)
40 GHD’s
– Partner Holds Plank (elbows)
——-
100 DUs (150 singles) each into:
20 Deadlifts (315/215)
20 GHDs
– Partner Holds Plank (elbows)
Reps can be split however teams decide.
FIT: Metcon (Time)
Teams of 2
400m Team Run into:
80 Deadlifts (115/75)
80 Ab mat sit ups
– Partner Holds Plank (elbows)
500m Row into:
40 Deadlifts (185/125)
40 V ups
– Partner Holds Plank (elbows)
100 DUs each or 150 Singles each into:
20 Deadlifts (255/175)
20 Knees to elbows
Partner holds plank (elbows)
Reps can be split however teams decide.