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.