MobTown CrossFit – CrossFit


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry Warmup or Banded 7’s


2:00 Jump Rope


6 min AMRAP

100m jog

10 scap pullups

5 Kettle bell Swings (eye level)

5 bird dogs (each side)

5 dead bugs (each side)

**2. Workout Prep**

2 sets

100m Run (workout pace)

7 Kettle Bell Swings (add weight each set)

5 Pull Ups


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Target time: 8-10 minutes

Time cap: 12 minutes


An old classic CrossFit workout! “Helen” will never disappoint , workout is meant to be at high intensity where athletes will be in the fight of their lives to keep consistent (slightly faster) round times through…..Buckle Up and hold on tight.

Accessory Work

Core Work v-up/flutter kicks

5 rounds

10 v-ups

20 flutter kicks

30 seconds rest between rounds