MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
DELOAD WEEK
**1. Movement Prep/Activation and Increasing Heart Rate**
2-minute Machine (easy pace)
-into-
6 min AMRAP
30-sec single unders
5 knees to elbows
5 dynamic squat stretch
5 jump squats
**2. Workout Prep**
5 Air Squats
10 Double Unders
3 Knee to Elbows + 2 toes to Bar
5 Air Squats
Metcon
COMP: Metcon (Time)
50 Air Squats
– into –
75-60-45-30-15
Double Unders
25-20-15-10-5
Toes to Bar
– into –
50 Air Squats
Target time: 10-12 minutes
Time cap: 15 minutes
FIT: Metcon (Time)
40 Air Squats
into
75-60-45-30-15
Single Unders
20-16-12-8-4
Knees to Elbow
into
40 Air Squats
Target time: 10-12 minutes
Time cap: 15 minutes
Accessory Work
Metcon (No Measure)
3 Rounds:
15 Double DB Bench Press (can use KB if you need weight over 55#)
15 Single Leg DB RDL
21 Banded Pass Throughs