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
50m Run (workout pace)
5 Pull-Ups
50m Run
5 Push-Ups
50m Run
10 Air Squats
Metcon
COMP: Metcon (3 Rounds for reps)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
– 2 options –
Rx at bodyweight
Rx+ #2 with 20lb/14lb Vest
TARGET SCORE
Target number of Round each set: 5-7 rounds
Minimum number Rounds before scaling: 3 rounds
Score is REPS FOR EACH ROUND. You will put in 3 scores. Each 100m is a rep.
Stimulus is moderate pacing. Today’s workout is tight to fit into a 60 minute period so we will get straight into the warm up and go directly into the workout. Total time for the workout is 40 minutes.
FIT: Metcon (3 Rounds for reps)
12 min AMRAP
200m Run
7 Strict Pull-Up
Rest 2 Min
12 min AMRAP
200m Run
15 Push-Up
Rest 2 Min
12 min AMRAP
200m Run
25 Air Squat
TARGET SCORE
Target number of Round each set: 5-7 rounds
Minimum number Rounds before scaling: 3 rounds
Score is REPS FOR EACH ROUND. You will put in 3 scores. Each 100m is a rep.
Stimulus is moderate pacing. Today’s workout is tight to fit into a 60 minute period so we will get straight into the warm up and go directly into the workout. Total time for the workout is 40 minutes.