MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– into –
7 min AMRAP
10-sec handstand hold
1 rope pull (grasp climbing rope and get as high as possible on the rope in one pull)
5 Bench Press (increasing weight)
25′ Bear Crawl
**2. Workout Prep**
1 set
2 Bench Press
2 Handstand Push-Ups
5 GHDs/AbMat situps
1 Rope Climb (or halfway for beginners)
Practice using kicking up on plates if you are going to do deficit HSPUs.
Metcon
Metcon (Time)
Teams of 2
400m Run
30-24-18-12-6
Bench Press (165/110)
30-24-18-12-6
Deficit Handstand Push-Up (4″/2″)
30-24-18-12-6
GHD sit ups
10-8-6-4-2
Rope Climbs
400m Run
FIT: Metcon (Time)
Teams of 2
400m Run
30-24-18-12-6
Bench Press (135/95)
30-24-18-12-6
Handstand Push-Up OR
10-8-6-4-2
Wall Walks
30-24-18-12-6
abmat sit ups
30-24-18-12-6
Rope Pulls
400m Run