MobTown CrossFit – CrossFit
Warm-up
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)
Metcon
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)
ROMWOD
Under Favorites – WORK HARD FEEL GOOD – approx 10 minutes