MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Bike
– into –
## 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
**2. Workout Prep**
3 sets
100m Run (Build up to workout pace)
20 Sec. Bike (Build up to workout pace)
– rest 30 secs between sets –
Metcon
COMP: Metcon (Time)
For Time:
400m Run
50/40 Calorie Assault Bike
400m Run
* Echo Bike Calories: 40/34
Target time: 5-7 minutes
Time cap: 10 minutes
FIT: Metcon (Time)
For Time:
400m Run
40/34 Calorie Assault Bike
400m Run
Target time: 5-7 minutes
Time cap: 10 minutes
Accessory Work
Handstand Push-ups
FOCUS IS ON THE NEGATIVE!
Advanced:
5 Sets (1-3 Abmats)
5 Kick Up + 3 Second Descent + Strict Press
Intermediate:
5 Sets (1-3 Abmats)
3-5 Kick Up + 3 Second Descent + Kick Down (reset)
Beginner:
5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press
* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.