MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Machine (increasing pace)
– into –
10 Plate Hops
50m Shuttle Run (25m Down/25m Back)
– into –
2 sets
3 SlamBall Deadlifts (light)
3 Slam Ball Slams (light)
5 Push-Ups
5 Low Box Jumps
**2. Workout Prep**
1 set
3 Slamball Slams
4 Push Ups
5 Box Jump Overs
Metcon
COMP: Metcon (Time)
5 rounds
20 Slamball Slams (30/20)
20 Push-Ups
20 Box Jump Overs (20)
Target time: 14-16 minutes
Time cap: 20 minutes
FIT: Metcon (Time)
5 rounds
15 Slamball Slams (20/15)
15 Push-Ups
15 Box Jump Overs (20)
Target time: 14-16 minutes
Time cap: 20 minutes
Accessory Work
Metcon (No Measure)
5 minutes
* Practice the Kip, warm up the pull, Work up to box jump height
– into-
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
– Rest as needed between sets/Try and hit the box jumps right after pull-ups –
Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (30in/24in)
Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (24in/20in)
Novice: 5-8 Kipping Swings + 3 Box Jumps (20in/16in)
Beginner: 5-8 Kip swings + 3 Box Jumps (Low)
SHOULD BE A PART OF CLASS
L-Sit
Accumulate 2 minutes in a hanging L Sit.