MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30sec easy bike
10 Ring Rows (supinated)
10 Kip Swings
10 Sit Ups (Focus on leg extension)
**2. Workout Prep**
5-4-3
GHD’s
Chest to Bar Pull Ups
Metcon
COMP: Metcon (Time)
21-18-15-12-9-6-3
GHD’s OR Alternating V-Ups (36-30-24-18-12-6)
Chest to Bar Pull-Ups
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus for todays workout is moderate-high intensity with high skilled gymnastics and high volume core movement.
FIT: Metcon (Time)
21-18-15-12-9-6-3
Sit Ups
Jumping Pull Ups or Ring Rows
Target time: 8-10 minutes
Time cap: 15 minutes
Accessory Work
ROMWOD (No Measure)
ROMWOD
STRETCH OUT THOSE SORE LEGS FROM YESTERDAY!