MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

Crossover Symmetry Warmup or Banded 7’s


7 min AMRAP

20-sec single unders

10 Sit-Ups

5 Strict Pull-ups or Ring Rows

5 Push-ups

**2. Workout Prep**

3 sets

10 Double Unders

4 GHD’s

2 Burpee Pull-Ups *

* 2nd set: 2 Burpee Chest to Bar

* 3rd set 2 Burpee Muscle Ups or 2 Burpee C2B


COMP: Metcon (Time)

5 Rounds

60 Double Unders

15 GHD’s

7 Burpee Chest to Bar (RX+ – 5 Burpee Bar Muscle Ups)
Target time: 12-14 minutes

Time cap: 18 minutes

Stimulus is moderate intensity. Athletes will experience aerobic fatigue from double unders, core fatigue from GHD’s, and then everything from the technically challenging movement of burpee bar muscle ups. Find a pace that can be maintained throughout rounds but won’t result in missed reps on muscle ups.

Each station should take sub 60 seconds or less to complete.

FIT: Metcon (Time)

5 Rounds

60 Single Unders

15 Abmat Sit Ups w/ slam ball (20/15)

5 Burpee Jumping Pull Ups
Target time: 12-14 minutes

Time cap: 18 minutes

Accessory Work

ROMWOD (No Measure)