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!