MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

2:00 Machine


3 rounds

10 Alternating Dumbbell Bench (total)

10 Dumbbell Bent over rows

10 Wall Ball Front Squats

20 Plate Hops

**2. Strength Prep**

– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –

**3. Workout Prep**

2 Sets

10 Jumping Air Squats

100m Run

5 Wall Balls (focus on cycling the arms)

– rest 30 seconds between sets –


Bench Press

5 x 4 @80% of 1RM

* Complete a set every 1 minute 45 seconds *


COMP: Metcon (Time)

For Time:

Teams of 2

3 Rounds (each)

50 Wallballs (20/14)

400m Run

* Partner one wall balls while partner 2 is running, switch when both are have completed their station. Rotate through until both partners have completed 3 rounds.

Each partner will complete 3 sets of WBs and 3 – 400s.

Pace the 400m to finish up close to when your partner will finish WBs…in other words, it does not need to be a sprint.
Target time: 11-13 minutes

Time cap: 16 minutes

Stimulus is moderate intensity. Athletes will be working through each round on opposite movements of their partner. How fast they complete their station will determine how much rest they can get until their partner finishes.

FIT: Metcon (Time)

Teams of 2

3 Rounds (each)

50 Wallballs (14/10)

300m Run

Accessory Work

Core Work #3 Tabata

3 Rounds Tabata Style (:20 on :10 Rest)


Tuck Crunches

Russian Twists with wall ball

Max ab mat sit ups with wall ball