MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 round of rowling
(5 burpee penalty max)
5 Single DB Deadlift (each side)
5 Single DB Hang Cleans (each side)
5 Single DB Shoulder to Overhead (each side)
**2. Workout Prep**
1 set
5/4 Calorie Row
4 Alternating Hang Dumbbell Clean and Jerks
5/4 Calorie Row
2 Burpee over Row
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
12/10 Calorie Row
12 Alternating Hang Dumbbell Clean and Jerk (50/35)
– Rest 5:00 –
AMRAP 10
12/10 Calorie Row
8 Burpee Over Rower
Target number of Rounds each set: 8+
Minimum number of Rounds before scaling: 6
Each calorie counts as a rep
These are some classic couplets to get the intensity high and make you move!!!
Athletes should come out with a moderate-hot pace that they can keep and see how close to red lining you can get without completely blowing up! And then we turn around and try and do it again.
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10/8 Calorie Row
10 Alternating Dumbbell Clean and Jerk (35/25)
Rest 5:00
AMRAP 10
10/8 Calorie Row
6 Burpee Over Rower
These are some classic couplets to get the intensity high and make you move!!!
Athletes should come out with a moderate-hot pace that they can keep and see how close to red lining you can get without completely blowing up! And then we turn around and try and do it again.