MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
– into –
3 sets
100m Run (easy)
10 Alternating V-Ups
5 Shoulder Press + 3 Push Press (empty Bar)
**2. Workout Prep**
3 sets
100m Run (workout Pace)
3 GHD’s (Parallel) + 2 Full GHD’s
3 Shoulder to Overhead (build up in weight)
– rest 30 seconds between sets –
COMP: Metcon (Time)
5 rounds
400m Run (together) or 1000m Row (split)
50 GHD’s or 60 V-Ups
20 Shoulder to Overhead (155/105)
Long grind on this workout! The body is going to get hit from all different angles today.
Shoulder to Overhead: Athletes may Push Press or Push Jerk for the workout. Weight selected should allow athletes to have a realistic shot to keep sets unbroken (10/10)throughout the workout. This will be challenging, DECREASE WEIGHT IF MORE THAN TWO SETS.
FIT: Metcon (Time)
5 rounds
400m Run (together) or 1000m Row (split)
40 GHD’s or 50 V-Ups
20 Shoulder to Overhead (115/80)