MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Crossover Symmetry Warmup or Banded 7’s

Hip Halo Warmup (between sets)

* 10 Sidestep R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

-into-

10 PVC Pass Throughs

10 PVC Overhead Squats

**2. Workout Prep**

2 sets

15 sec Row (workout pace)

5 Overhead Squats (practice Squat Snatching into first rep)

3 Toes to Bar

Metcon

COMP: Metcon (Time)

3 Rounds

21/15 Calorie Row

21 Overhead Squats (75/55)

21 Toes to Bar

-Rest 5:00 –

For Time:

42/34 Calorie Row

42 Overhead Squats (75/55)

42 Toes to Bar
Target time:

Segment 1: 6-8 minutes

Segment 2: 6-8 minutes

Time cap: 10 minutes for each segment

Score is total time including rest.

FIT: Metcon (Time)

3 Rounds

15/12 Calorie Row

21 Overhead Squats (55/35)

15 Knees to Elbows

-Rest 5:00 –

For Time:

30/24 Calorie Row

42 Overhead Squats (55/35)

30 Knees to Elbows

Accessory Work

Metcon (No Measure)

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative

Intermediate – Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)