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