MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
1:00 on Each Machine (moderate pace)
(Ski, Bike, Row)
– into –
3 sets
10 Sit-Ups
12 Alternating Box Step-ups
8 Alternating Hang Dumbbell Clean and Shoulder Press (lightweight)
**2. Workout Prep**
with Partner
30 Second Ski (Sametime)
10 Synchro Alternating V-Ups
30 Second Bike (Sametime)
6 Box Jump overs
30 second Row (Sametime)
6 Synchro Alternating Hang Dumbbell Clean and Jerk (at workout weight)
Metcon
Metcon (Time)
3 Rounds (go through each workout below, then repeat 2 more rounds of each as they are laid out)
AMRAP 3 Minutes
500m/400m Ski (OR 500m/400m Row)
Max Synchro Alternating V-Ups
-rest 90 seconds-
AMRAP 3 Minutes
400m Run or 25/20 echo bike
Max Synchro Box Jump Overs (24/20))
-rest 90 seconds-
AMRAP 3 Minutes
500m/400 Row
Max Synchro Hang Dumbbell Clean and Jerk (50/35)
-rest 90 seconds-
-no additional rest between rounds-
Target Reps Set 1: 25+ Reps / Reps Before Scaling: 12
Target Distance Set 2: 100+ ft / Feet Before Scaling: 50
Target Reps Set 3: 25+ / Reps Before Scaling: 12