MobTown CrossFit – CrossFit


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)


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)


5 sets

1 Length of Rig Single Arm Dumbbell Overhead Walk (each arm)

30-45 Second Plank (elbows)


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 *