MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Bike
3 rounds
10 Walking Lunges + Trunk Twist
5 Wall Balls (Focus on cycling the arms and breathing)
10 Alternating V-Ups
**2. Workout Prep**
2 sets
10 Wall Balls
5 GHD’s
100m Run
– rest 1:00 between sets –
Metcon
COMP: Metcon (Time)
For Time:
50 Wall Balls (20/14)
50 GHD Sit Ups (OR 75 Strict Abmat Sit Ups)
50 Wall Balls (20/14)
1 Mile Run (Water St Route)
Target time: 15-17 minutes
Time cap: 22 minutes
Here we go! Another mental check workout where you will look to hold a smooth, consistent pace from start to finish. Volume is moderate but the high reps can make it miserable for pacing.
A good goal for athletes would be to keep the Wall Balls and GHD’s reps under 2:30 to complete
FIT: Metcon (Time)
For Time:
50 Wall Balls (14/10)
60 Strict AbMat situps
50 Wall Balls (14/10)
800m Run
Target time: 15-17 minutes
Time cap: 22 minutes
Feel free to run the 1 mile Route if you enjoy running!
Accessory Work
ROMWOD (No Measure)
ROMWOD
ROMWOD of the Day