MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

8 min AMRAP

100m Jog

30 sec Row

5 Knees to Elbows

5 Alt. V-ups (each side)

5 Suitcase Deadlifts (each side)

**2. Strength Prep**

– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and tall chest –

**3. Workout Prep**

100m Run (workout pace)

5 Toes to Bar

100m Run


Back Squat

6 Back Squats x 4 sets @80% of 1RM

* Complete a set every 2 minutes *


COMP: Metcon (Time)

For Time:

25 Toes to Bar

400m Run

25 Toes to Bar

800m Run

25 Toes to Bar

400m Run

If you are unable to run:

Row (500m/1000m/500m)
Target time: 12-14 minutes

Time cap: 16 minutes

Stimulus for workout is moderate to moderate high intensity. Toes to bar effort should be kept moderate to avoid burnout on this movement while the running should be consistent regardless of increase/decreased distances.

Metcon (Time)

For Time:

25 Knees to Elbows

200m Run

25 Knees to Elbows

400m Run

25 Knees to Elbows

200m Run

Row (250m/500m/250m)

Accessory Work

Metcon (No Measure)

2 sets:

40 second Hollow Hold

20 V-Ups

20 AbMat Sit Ups w/wall ball

-Rest 1:00 B/T Sets-