MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warm-Up
-into-
8 min AMRAP
30 sec row (easy pace)
10 DB Step Ups (1st set NO WEIGHT)
5 Double Dumbbell Strict Press (light weight)
**2. Workout Prep**
Both Partners complete
5/4 cal row
10 DB Step Ups
5 Double Dumbbell Shoulder to Overhead (light)
Metcon
COMP: Metcon (Time)
4 sets
20/15 cal row
20 ALT Single DB Step Ups (50/35) (24/20)
15 Double Dumbbell Shoulder to Overhead (50’s/35’s)
– rest 1:1 between sets –
Target time: 18-20 minutes
Time cap: 24 minutes
You will need TWO DBs for this workout BUT will only use one for the Alt DB Step Ups.
FIT: Metcon (Time)
4 sets
16/14 cal row
20 ALT Single DB Step Ups (35/20) (20)
15 Double Dumbbell Shoulder to Overhead (35’s/20’s)
– rest 1:1 between sets –
Target time: 18-20 minutes
Time cap: 24 minutes
You will need TWO DBs for this workout BUT will only use one for the Alt DB Step Ups.
Accessory Work
ROMWOD (No Measure)
ROMWOD
Choose one of the 15 minute ROMWODs.