MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
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
Metcon
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)
ROMWOD
UPPER BODY DAY 6