MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2-minute Machine
– into –
3 sets
10 Box Step Ups (total)
10 Ring Rows
10 Kip Swings
10 Wall Ball Push Press (no throw)
**2. Workout Prep**
3 sets
4 Dumbbell Walking Lunge
4 Pull-Ups
Metcon
COMP: Metcon (Time)
3 rounds
100ft Single Dumbbell Walking Lunge (50/35)
25 Pull-Ups
50 Wall Ball Push Press (20/14)
Target time: 18-20 minutes
Time cap: 24 minutes
Stimulus is moderate to moderate-high intensity. Muscle fatigue from Pull-ups/Wall Ball Push Press will become more complex as rounds progress, so athletes should focus on purposeful breathing and shared workload. Strategic reps and transitions will help keep the intensity up and maintain a steady workflow.
New movement! Wall Ball Push Press is sneaky tough so be ready
FIT: Metcon (Time)
3 rounds
100ft Single Dumbbell Walking Lunge (35/20)
20 Pull-Ups
50 Wall Ball Push Press (20/14)
Target time: 18-20 minutes
Time cap: 24 minutes
Stimulus is moderate to moderate-high intensity. Muscle fatigue from Pull-ups/Wall Ball Push Press will become more complex as rounds progress, so athletes should focus on purposeful breathing and shared workload. Strategic reps and transitions will help keep the intensity up and maintain a steady workflow.
New movement! Wall Ball Push Press is sneaky tough so be ready