MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets
30 sec Row
10 Floor Plate Press
3 Front Squat (light- focus on tall torso and stable core)
**2. Workout Prep**
2 sets
100m Row (workout pace)
5 Push-Ups
2 Front Squats (add weight for set two)
Metcon
COMP: Metcon (Time)
5 Rounds
300/250m Row
20 Pushups
6 Front Squats (185/125)
Target time: 16-18 minutes
Time cap: 22 minutes
STIMULUS and GOALS
Stimulus is moderate effort across all rounds. Athletes should be particularly mindful with push up effort due to this being the movement mostly likely to experience burnout on.
Be careful early on not to jack the heart rate too high, or it won’t end well.
FIT: Metcon (Time)
5 Rounds
250/225m Row
15 Push ups
6 Front Squats (155/105)
Target time: 16-18 minutes
Time cap: 22 minutes
STIMULUS and GOALS
Stimulus is moderate effort across all rounds. Athletes should be particularly mindful with push up effort due to this being the movement mostly likely to experience burnout on.
Be careful early on not to jack the heart rate too high, or it won’t end well.
BURN: Metcon (Time)
5 Rounds
200/175m Row
20 Bar Push ups
10 Goblet Squats (moderate)
Target time: 16-18 minutes
Time cap: 22 minutes
STIMULUS and GOALS
Stimulus is moderate effort across all rounds. Athletes should be particularly mindful with push up effort due to this being the movement mostly likely to experience burnout on.
Be careful early on not to jack the heart rate too high, or it won’t end well.
Accessory Work
Metcon (No Measure)
4 sets
10 Dumbbell Curls (each)
16 Landmine Twist
10 Landmine RDL (each)