MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 seconds Single Unders or Double Unders
5 Deadbugs (each side)
5 Birddogs (each side)
5 Dumbbell Goblet Squat (lightweight)
5 Up Downs to seal pose
**2. Workout Prep**
2 Rounds
10 Double Unders
3 Dumbbell Front Squats
2 Burpee Over Dumbbells
Metcon
COMP: Metcon (Time)
5 Rounds
60 Double Unders
15 Dumbbell Front Squats (2×50/2×35)
10 Burpees over Dumbbells
TIME CAP: 20 Minutes
Burpee over dumbbells: Movement starts with a burpee and then a jump over both dumbbells. Athletes can perform burpee and jump either facing or lateral to dumbbell.
Demo the no rep tendency of jumping around the dumbbell rather than the Rx standard of jumping over the dumbbell and make sure that athletes make the correction.
FIT: Metcon (Time)
5 Rounds
60 Single Unders
15 Dumbbell Front Squats (2×35/2×25)
10 Burpees over Dumbbells
TIME CAP: 20 Minutes
Burpee over dumbbells: Movement starts with a burpee and then a jump over both dumbbells. Athletes can perform burpee and jump either facing or lateral to dumbbell.
Demo the no rep tendency of jumping around the dumbbell rather than the Rx standard of jumping over the dumbbell and make sure that athletes make the correction.
Accessory Work
Pistols
Skills and Drills