MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
6 min AMRAP
10 Heel Toe Rocks
30 sec single/double unders
3 Inch Worms
5 KB Deadlifts
**2. Workout Prep**
2 sets
10 Double Unders
1 Wall Walk (half way)(set 2, full rep)
25ft KB Carry
Metcon
COMP: Metcon (Distance)
10 Rounds
2 min AMRAP
40 Double Unders
3 Wall Walks
Max Distance DB KB Farmers Carry (70/53)
-Rest 1:00 min between rounds-
Target Distance each set: 75ft +
Minimum Distance before scaling: 50ft
Stimulus is high intensity across rounds. Athletes should aim to complete Double Unders/Wall Walks within 1:00-1:15. If athletes are unable to complete this portion by the 1:15 mark, have them modify the number of Double Unders and Wall Walks until time frame can be met.
Use at least a 25ft length lane for athletes to walk or longer if more space is available. Make sure during their rest they record the distance each round or accumulated total.
FIT: Metcon (Distance)
10 Rounds
2 min AMRAP
45 Single Unders
2 Wall Walks
Max Distance DB KB Farmers Carry (53/35)
Rest 1:00 min between rounds
Target Distance each set: 75ft +
Minimum Distance before scaling: 50ft
Stimulus is high intensity across rounds. Athletes should aim to complete Double Unders/Wall Walks within 1:00-1:15. If athletes are unable to complete this portion by the 1:15 mark, have them modify the number of Double Unders and Wall Walks until time frame can be met.
Use at least a 25ft length lane for athletes to walk or longer if more space is available. Make sure during their rest they record the distance each round or accumulated total.
BURN: Metcon (Distance)
10 Rounds
2 min AMRAP
40 Single Unders
3 Wall Walks (Half Way)
Max Distance Farmer Carry (Moderate)
Rest 1:00 min between rounds
Accessory Work
ROMWOD (No Measure)
ROMWOD