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
Crossover Symmetry
-into-
6 min AMRAP
10 Heel-Toe Rocks
30-sec Singles Unders
10-sec Handstand Hold
3 Inchworms (optional with feet on box)
**2. Workout Prep**
2 sets
15 Double Unders
1 Wall Walk
– rest 30 seconds between sets (practice smooth transitions) –
Metcon
COMP: Metcon (7 Rounds for time)
7 Rounds (New Round every 2:30)
60 Double Unders
3 Wall Walks
*Scored by the time of each round
Target time each set: 1:20-1:40
Time cap each set: 2:00
Wall walks: The standard for wall walks typically has a tape line at the shoulder level on the floor and also a tape line 10 inches from the wall. Athletes should take a piece of chalk and mark a small line roughly 10 inches from the wall.
Metcon (7 Rounds for time)
7 Rounds (New Round every 2:30)
60 Single Unders
2 Wall Walks or 3 Half Way
*If an athlete is unable to do wall walks, sub with inchworms
Target time each set: 1:20-1:40
Time cap each set: 2:00
Wall walks: The standard for wall walks typically has a tape line at the shoulder level on the floor and also a tape line 10 inches from the wall. Athletes should take a piece of chalk and mark a small line roughly 10 inches from the wall.
Accessory Work
Metcon (No Measure)
Advance:
Every min (8:00)
8-10 Toes to Bar
Intermediate:
Every min (8:00)
6-8 Toes to Bar
Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)