MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Give yourself 12-15 minutes to work through.

## Hinshaw warm-up written out

Perform each drill for 10m out, then walk back

1. High knee karaoke (over, over, walk, walk)

2. Over hurdle (heel, toe)

3. Knee to chest

4. Figure 4 (1 sec)

5. Lunge with reach overhead

6. Lunge torso twist (Pull hand)

7. Toy soldiers

8. High knee + arm swing

9. Butt kick + arm swing

10. Straight Leg (shallow heel)

20m out walk back

11. Side step out and back

12. Side step jumping jack out and back

Sitting

13. Sitting arm swing (Elbow down and back) 20 sec

14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

15. Toes out walk

16. Toes in walk

17. Heels walk

18. Toes walk

19. Outside Foot walk

20. Inside Foot walk

21. 50m hash marks (fast feet) forwards & backward

22. 30m (20m speed up, 10m to slow down)

23. 45m (35m speed up, 10m to slow down)

24. 60m (50m speed up, 10m to slow down)

**2. Workout Prep**

Every 1:00 (3 minutes)

100m Run (Have athletes dial into a pace they feel comfortable running for the workout)

Metcon

COMP: 5k Run (Time)

Max Effort 5k Run
Can sub a 6250m Row.

Time Cap is 36 Minutes. The goal is to keep moving the entire time OR until distance is completed.

We are going to consider 3 loops of the Water St Route our 5K.

2-Mile Run (Time)

2-mile run
Can sub 4000m Row

There is a 30 Minute Time Cap. The goal is to keep moving for 30 minutes OR until you complete the distance.

Accessory Work

Metcon (No Measure)

ROMWOD led stretch session post run.