MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec Row
3 world’s greatest stretch (each side)
3 Down Dog/Seal Pose Transitions
5 Iron Cross (each side)
5 Scorpions (each side)
**2. Workout Prep**
30 Sec Row (Slow/Moderate Pace)
30 Sec Row (Easy Pace)
20 Sec Row (Moderate/Fast Pace)
20 Sec Row (Easy Pace)
10 Sec Row (Sprint)
10 Sec Row (Easy Pace)
Metcon
ALL: 5k Row (Time)
Max Effort 5k Row
Target time: 20-22 minutes
Time cap: 30 minutes
Stimulus is low to moderate pacing across the total distance. This workout is a great test in building mental toughness where athletes will need to focus on settling in early on with a slower then normal pace and save the push until the final 300m.
Accessory Work
Metcon (No Measure)
5 sets
30 second Single Arm Dumbbell Overhead Walk (each arm)
1-minute Plank (elbows)
Independence:
5 sets
1 Length of Rig Single Arm Dumbbell Overhead Walk (each arm)
30-45 Second Plank (elbows)
Liberty:
5 sets
30 second Waiter Hold Walk
30-45 Second Plank from the knees (elbows)
* Choose a Dumbbell you can comfortably keep locked out (arm extended) for the time is given. This is harder than it looks. Try and rest no more than 30 seconds between movements *