MobTown CrossFit – Specialty WODs
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hinshaw Warm-Up
* Take 12-15 minutes to coach athletes through what you can and then roll into the workout prep *
**2. Workout Prep**
3 Building Sets
100m Shuttle Run (30m out/30m back, 20m out/20m back)
– 30-sec rest –
– Have athletes build into 80% of workout pace during the 3 sets –
Metcon
Metcon (10 Rounds for time)
Every 3:00 (10 sets)
150m Shuttle Run (Sprint!)
(50/50, 25/25)
5 Air Squats
Target time: 35-45 secs
Time cap: 60 secs
Metcon (10 Rounds for time)
Every 3:00 (10 sets)
100m Shuttle Run (Sprint!)
(30/30, 20/20)
5 Air Squats
Target time: 35-45 secs
Time cap: 60 secs
Accessory Work
ROMWOD (No Measure)
ROMWOD
Will be less than 15 minutes…try and make time!!