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