MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Partner Warmup
3 rounds
1 minute Easy Machine
20 plate hops
5 box step-ups (each side)
5 Slam Balls
10 floor plate press
1 set
5 Push Ups
4 Dumbbell Box Step Ups
10 Double Unders
3 Slam Balls
Metcon
COMP: Metcon (Time)
50 Push Ups
30 Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders
30 Alternating Single Dumbbell Step Ups (50/35) (20in)
50 Kettlebell Swings (70/53)
30 Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders
Target time: 18-20 minutes
Time cap: 25 minutes
FIT: Metcon (Time)
50 Push Ups
30 Alternating Single Dumbbell Step Ups (35/25) (20in)
100 Single Unders
30 Alternating Single Dumbbell Step Ups (35/25) (20in)
50 Kettlebell Swings (53/36)
30 Alternating Single Dumbbell Step Ups (35/25) (20in)
100 Single Unders
Target time: 18-20 minutes
Time cap: 25 minutes
Push Ups can be modified to push-ups on the side of a box or a racked bar on the rig.
Accessory Work
ROMWOD (No Measure)
ROMWOD
20210508 – WRISTS + ANKLES