MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– Increase pace every 30 seconds (don’t go crazy) –
3 Rounds
10 Jumping Air Squats
5 GHD’s (Parallel)
10 Suitcase deadlifts (left and right)
5 Inverted Ring Rows
**2. Workout Prep**
Allow for a few mins of practice with Sandbag Cleans over the Box and Burpee Box Get Overs (5 minutes)
– after-
With Partner
2 Sets (each 1:1)
6/5 Assault Bike
5 GHD’s
1 Sandbag Over Box (Workout weight) + Burpee Box Jump Over
Metcon
COMP: Metcon (Time)
Teams of 2
5 Rounds (each)
21/16 calorie Assault Bike
20 GHD Sit Ups
5 Sandbag Over Box (150/100) + Burpee Box Jump Over (24/20) or 5 Power Cleans (185/115) +10 Burpee over Bar
-Rest while Partner goes
Goal is 2:00 – 2:30 per round
FIT: Metcon (Time)
Teams of 2
5 Rounds (each)
15/12 calorie Assault Bike
20 AbMat situps with 20/15 slam ball
5 Power Cleans (135/95) +10 Burpee over Bar
-Rest while Partner goes