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