MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 min on machine of choice
Hip Halo Warmup
-into-
3 sets
5 Back Squats (empty bar- build across sets)
30-sec row (easy pace)
5 Box Step-ups (each side)
**2. Strength Prep**
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat.
**3. Workout Prep**
1 set
5/4 Calorie Row
3 Box Jumps
3 Deadlifts
Weightlifting
Back Squat
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (5 Rounds for time)
Every 4:00 (5 sets)
15/12 Calorie Row
15 Box Jumps (24″/20″)
15 Deadlifts (185/125)
Target time each set: 1:45 – 2:15
Time cap each set: 3 minutes
Metcon (5 Rounds for time)
Every 4:00 (5 sets)
12/10 Calorie Row
15 Box Jumps (20″/16″)
15 Deadlifts (155/105)
Target time each set: 1:45 – 2:15
Time cap each set: 3 minutes