211008

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

3 sets

30 second Row

20 Alternating Plate step-ups (quick)

10 Single Arm Russian Kettlebell Swings (each)

5 inch Worms

**2. Workout Prep**

2 sets

20 sec. Row (workout Pace)

10 Double Unders

5 Kettlebell Swings

2 Burpee Pulls ups

– rest 30 seconds between sets –

Metcon

COMP: Metcon (Time)

2 Sets

500/400m Row

100 Double Unders

20 Kettlebell Swings (53/35)

15 Burpee Pull-Ups

20 Kettlebell Swings (53/35)

100 Double Unders

500/400m Row

-rest 5 Minutes b/t sets-
Target time each set: 9-11 minutes

Time cap each set: 12 minutes

FIT: Metcon (Time)

2 Sets

400/320m Row

100 Single Unders

20 Kettlebell Swings (35/25)

10 Burpee Pull-Ups

20 Kettlebell Swings (35/25)

100 Single Unders

400/320m Row

-rest 5 Minutes b/t sets-
Target time each set: 9-11 minutes

Time cap each set: 12 minutes

Weightlifting

Standing Single Arm DB Shoulder Press

4 sets: 10 reps (each side)

Focus: Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. Repeat on other side to complete set.

GHD Back Extentions

5 sets: 20 reps; unloaded or holding a plate or DB

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep