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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**

Hinshaw Warm-Up (15 minutes)

**2. Workout Prep**

3 sets

50m Run (workout pace)

5 Wall Balls (add weight each set)

3 Box Jump + Step Down

* 30 second rest between sets *

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Target time: 22-25 minutes

Time cap: 35 minutes

Stimulus for this workout is steady, moderate pacing. Athletes have 5 rounds total and should establish a pace in the first round that can be maintained across the following 4 rounds.

FIT: Metcon (Time)

5 rounds:

Run 400m

30 Box Jumps (20″/16″)

30 Wall Balls (14/10)
Proper scaling is VITAL for this workout.

RUN: 2:00 or less

Box Jumps: Reps in 2 minutes

Wall Balls: Reps in 2 minutes

Accessory Work

ROMWOD (No Measure)

ROMWOD
Take some time and stretch and/or roll out.