MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Tabata Machine (20secs on/10secs off)
– into –
3 rounds
5 Up Downs
5 Low Box Jumps
10 Russian Kettlebell Swings (light)
2 DB Cleans
**2. Workout Prep**
3 sets
30 Second Machine (alternate between the 3)
1 Devils Press
2 DB Cleans
4 Kettlebell Swings (build in weight)
– rest 30 seconds between sets –
Metcon
COMP: Metcon (3 Rounds for reps)
TEAMS OF TWO
8 minute AMRAP
4-8-12-16-20…
Calorie Row
1-2-3-4-5….
Devils Press (50s/35s)
-rest 2 minutes-
8 minute AMRAP
4-8-12-16-20…
Cal Assault Bike
Kettlebell Swings (70/53)
-rest 2 minutes-
AMRAP 8 minutes
4-8-12-16-20…
Calorie Row
1-2-3-4-5….
DB Cleans (50s/35s)
Break up reps as needed…Strategy is important!
FIT: Metcon (3 Rounds for reps)
TEAMS OF TWO
8 minute AMRAP
4-8-12-16-20…
Calorie Row
1-2-3-4-5….
Devils Press (35s/20s)
-rest 2 minutes-
8 minute AMRAP
4-8-12-16-20…
Cal Assault Bike
Kettlebell Swings (53/35)
-rest 2 minutes-
AMRAP 8 minutes
4-8-12-16-20…
Calorie Row
1-2-3-4-5….
DB Cleans (35s/20s)
Break up reps as needed…Strategy is important!