MobTown CrossFit – CrossFit


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10-15 minutes Hinshaw Warm-Up

## Hinshaw warm-up written out

Perform each drill for 10m out, then walk back

1. High knee karaoke (over, over, walk, walk)

2. Over hurdle (heel, toe)

3. Knee to chest

4. Figure 4 (1 sec)

5. Lunge with reach overhead

6. Lunge torso twist (Pull hand)

7. Toy soldiers

8. High knee + arm swing

9. Butt kick + arm swing

10. Straight Leg (shallow heel)

20m out walk back

11. Side step out and back

12. Side step jumping jack out and back


13. Sitting arm swing (Elbow down and back) 20 sec

14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

15. Toes out walk

16. Toes in walk

17. Heels walk

18. Toes walk

19. Outside Foot walk

20. Inside Foot walk

21. 50m hash marks (fast feet) forwards & backwards

22. 30m (20m speed up, 10m to slow down)

23. 45m (35m speed up, 10m to slow down)

24. 60m (50m speed up, 10m to slow down)

**2. Workout Prep**

Every minute (3 sets)

100m Run

* Start slow and build into a comfortable pace *


ALL: Metcon (Distance)

5-4-3-2-1 minute

Max Distance Run

Rest 1 minute Between sets

For our purposes, we will use the 400m, 200m, and 100m courses. Choose which one based on time remaining…For example, for the 5 minute section, I will run the 400m 2 times and then the 200m as many times as I can until time expires.

This is just scored on individual effort. Every athletes will be different and should push within their limits.


The stimulus for today’s workout is increasing intensity/effort across sets with distances slightly declining. Athletes should start at a slow-moderate pace, and by the end, they should be into a fast-sprint attempt. The rest will always be 1 minute, so caution athletes to stay moving during the rest and don’t sit down.

Accessory Work

Metcon (No Measure)

5 sets

10 Dumbbell Bicep Curl (each)

20-30 Second Hollow Hold

10 Single Dumbbell Step Up (each)

ROMWOD (No Measure)

If you are feeling tight, you can complete a ROMWOD instead of accessory work.