MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes Assault Bike followed by:
100 Single Unders
50 Single Unders Left Foot
50 Single Unders Right Foot
10 min AMRAP
1-minute machine of choice
30-sec singles/doubles
5 Wallballs (focus on breathing/arm cycling)
5 Alt V-ups (each side)
5 Knees to Elbows
**2. Workout Prep**
2 sets
5 Wall Balls
10 Double Unders
5 Toes to Bar
– rest 30 seconds between sets –
Metcon
COMP: Metcon (Time)
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders
Target time: 15-18 minutes
Time cap: 25 minutes
Stimulus is moderate intensity. Athletes will experience aerobic fatigue from double unders/wall balls with heavy core fatigue from toes to bar, . Find a pace that can be maintained throughout rounds but won’t result in over resting between sets.
FIT: Metcon (Time)
3 Rounds
20 Wall Ball (14/10)
90 Single Unders
20 Hanging Knee Raises
90 Single Unders
Target time: 15-18 minutes
Time cap: 25minutes
Stimulus is moderate intensity. Athletes will experience aerobic fatigue from double unders/wall balls with heavy core fatigue from toes to bar, . Find a pace that can be maintained throughout rounds but won’t result in over resting between sets.
Accessory Work
Barbell Front Rack Step Up
3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.