MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

3 rounds

1:00 Machine (pick up intensity each round)

10 Ring Rows/

5 Single Arm KB Deadlifts (Left and Right)

30-second Plank on elbows

**2. Workout Prep**

1 set

8/6 Calorie Row (workout pace)

2 Strict Pull-Ups

2 Deadlifts (workout Weight)


COMP: 13 Fallen Heroes (Time)

13 rounds

26/20 Assault Bike

8 Pull-Ups

21 Deadlifts (185/125)
Target Time: 38-42 minutes

Time Cap: 50 minutes

Stimulus is moderate intensity across the entire workout.

Athletes have 13 rounds which is a long haul so take it round by round and remember to hold strong through.

FIT: Metcon (Time)

13 rounds

20/15 Assault Bike

8 Pull-Ups

21 Deadlifts (135/95)
Movement can be modified to banded pull-ups, or rings rows.

Also, suggested alternating grip between supinated and pronated pull ups.

Accessory Work

ROMWOD (No Measure)

Under Favorites – WORK HARD FEEL GOOD – approx 10 minutes