MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
5 min AMRAP
5 dynamic squat stretch
10 Bent-over plate rows
10 Floor Plate Press (5 slow/5 fast)
5 down-dog/seal pose transitions
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –
**3. Workout Prep**
1 set
5 Push-Ups
5 Ring Rows
5 Sit-Ups
5 Squats
(Make sure athletes set up equipment close to everything)
Weightlifting
Shoulder Press
5 x 4 Shoulder Press @80% of 1RM
* Complete a set every 1 minute 45 seconds *
Metcon
ALL: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Push-Ups
10 Ring Rows
10 Abmat Sit-ups
10 Air squats
Target number of Rounds: 8+
Minimum number of Rounds before scaling: 6
Scale for push ups – go to knees OR use a box or bench to be elevated
Accessory Work
L-Sit
accumulate 2 minutes on parrallettes