MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s
**2. Workout Prep**
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats
Metcon
ALL: Metcon (Time)
For Time:
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
*1 Round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats
Rx+ is with a 20/14 vest
Target time: 20-22 minutes
Time cap: 30 minutes
STIMULUS and GOALS
Workout is moderate intensity throughout. Athletes should focus on steady pacing through all runs and rounds of Cindy. 1500m total of running and 75 pullups, 150 pushups, and 225 air squats total.
Accessory Work
ROMWOD (No Measure)
ROMWOD
If you have time, complete a 15 minute ROMWOD or stretch and roll out.