MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hinshaw Warm-Up
– Set the clock for 12 mins and get through what you can –
**2. Workout Prep**
2 sets
100m Run
15 Double Unders
5 Push Ups (add deficit on Set 2)
– rest 30 seconds between sets
Metcon
COMP: Metcon (Time)
4 Rounds
200m Run
75 Double Unders
– Rest 2:00 –
4 Rounds
200m Run
25 Deficit Push Ups (4in/2in)
– Rest 2:00 –
4 rounds
200m Run
75 Double Unders
Target time each set: sub 10
Time cap: 40 minutes
4 in = 45# plates
2 in = 25# plates
If you finish the 1st 4 rounds at the 7:45 mark, you will start the next 4 rounds at the 9:45 mark.
Here we go again! Another strong send-off into the weekend. Today’s stimulus will be moderate/high intensity, where athletes will have to keep a fire lit under their buts to finish under the time cap.
Don’t come out slow, use the clock and try to keep rounds under 2:00
FIT: Metcon (Time)
4 Rounds
200m Run
75 Single Unders
– Rest 2:00 –
4 Rounds
200m Run
20 Push Ups
– Rest 2:00 –
4 rounds
200m Run
75 Single Unders