MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hinshaw Warm up[ (10 minutes Max)
– into –
2 sets
30-sec run
5 wall balls (focus on breathing/arm cycling)
5 Scap Pullups
5 Body Row on Racked Bar
5 Alt. V-ups (each side)
**2. Workout Prep**
1 set
50m Run
5 Pull ups
5 Wall balls
5 Toes to Bar
Metcon
COMP: Metcon (Time)
5 Rounds
200m Run
10 Pullups
20 Wallballs (20/14)
10 Toes to bar
Target time: 15-17 minutes
Time cap: 22 minutes
Stimulus is moderate intensity across rounds. Arm fatigue may be unexpected but will build across rounds due to hands essentially being overhead for the last three movements of each round. Set the pace with the first round and see if you can stay within 10-20 seconds for the next 4 rounds.
Open Athletes: Play it smart and maybe just switch the workout to a active recovery day.
Option:
8 rounds
200m Run
300m Ski Erg
FIT: Metcon (Time)
5 Rounds
200m Run
8 Pullups
20 Wallballs (14/10)
8 Toes to bar
Target time: 15-17 minutes
Time cap: 22 minutes
Stimulus is moderate intensity across rounds. Arm fatigue may be unexpected but will build across rounds due to hands essentially being overhead for the last three movements of each round. Set the pace with the first round and see if you can stay within 10-20 seconds for the next 4 rounds.
BURN: Metcon (Time)
5 Rounds
150m Run
10 Ring Rows
20 Wallballs on wall or target
10 Knees to Elbows
Target time: 15-17 minutes
Time cap: 22 minutes
Stimulus is moderate intensity across rounds. Arm fatigue may be unexpected but will build across rounds due to hands essentially being overhead for the last three movements of each round. Set the pace with the first round and see if you can stay within 10-20 seconds for the next 4 rounds.
Mobility
ROMWOD (No Measure)
ROMWOD