MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
5 Wall Balls (focus on breathing and arm cycling)
30-sec bike (easy pace)
8 Light Alternating Dumbbell Snatch (Practice Transition)
**2. Workout Prep**
2 sets
5 Wall Balls
15 Sec. Bike (at workout pace)
4 Alternating Dumbbell Snatch
– rest 30 seconds between sets –
– Focus on transitions –
Metcon
COMP: Metcon (Time)
4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike (same for Echo Bike)
10 Alternating Dumbbell Snatch (53/35)
– Rest 3:00 between sets –
Target time: 2:45 – 3:30 minutes
Time cap: 4 minutes
FIT: Metcon (Time)
4 sets
24 Wall Balls (14/10)
18/15 Calorie Assault Bike
10 Alternating Dumbbell Snatch (35/25)
Rest 3:00 between sets –
Target time: 2:45 – 3:30 minutes
Time cap: 4 minutes
Weightlifting
Standing Alternating DB Hammer Curl
4 sets of 10 (each arm). Go directly to dips after each set of curls.
curls, dips, curls, dips….
Dips
4 sets of max reps….use a band if your max set is less than 5
Add weight if your max set is more than 10.