MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Hip Halo Warmup

-into-

6 min AMRAP

30-sec Machine (easy pace)

5 Inch Worms

5 knees to elbows

**2. Strength Prep**

– After Warm-Up give athletes a few mins to work up to 85% (should only need 2-3 sets) –

**3. Workout Prep**

2 sets

10-sec Row (workout pace)

3 Toes to Bar

3 Burpees

– rest 30-sec between sets-

Weightlifting

Back Squat

2 Back Squats x 6 sets @85% of 1RM

* Complete a set every 1 minute 30 seconds *

Metcon

COMP: Metcon (7 Rounds for time)

Every 3:00 (7 sets)

12/10 Calorie Row

12 Toes to bar

12 Burpees
Target time per set: 1:45 – 2:15 minutes

Time cap: 2:30

Keep track of each rounds time…you will put in 7 scores.

Workout stimulus is moderate high to high intensity. Athletes have smaller rep ranges in today’s workout meaning they can push the pace across rounds. Athletes will complete work in a three minute period. After the last burpee, athletes will rest for the remainder of the 3 minutes and then begin the next round.

FIT: Metcon (7 Rounds for time)

Every 3:00 (7 sets)

10/8 Calorie Row

10 Knees to Elbows

10 Burpees
Keep track of each rounds time…you will input 7 scores.

Accessory Work

Metcon (AMRAP – Reps)

Tabata (:20 on/ :10 off)

x 8 rounds

– Alternating Leg V-Ups