MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
Tabata (4 sets each)
Row (100-70m)
Wall Ball Thruster (6-10 Reps)
Ring Row (6-10 Reps)
* 1 set = 20 seconds on/10 seconds rest *
**2. Workout Prep**
2 sets:
5/4 Calorie Row
5 Wall Balls
5 Pull-Ups
* 2nd set perform 3-5 Chest to Bar
Metcon
COMP: Metcon (Time)
5 sets:
12/10 Calorie Row
10 Wall Balls (30/20)
10 Chest to Bar Pull Ups
10 Wall Balls (30/20)
12/10 Calorie Row
-rest 1:1 between sets-
Target time each set: 2:30-3:15 minutes
Time cap each set: 3:30
FIT: Metcon (Time)
5 sets each:
10/8 Calorie Row
10 Wall Balls (20/14)
10 Pull Ups
10 Wall Balls (20/14)
10/8 Calorie Row
-rest 1:1 between sets-
Target time each set: 2:30-3:15 minutes
Time cap each set: 3:30
BURN: Metcon (Time)
5 sets each:
10/8 Calorie Row
10 Wall Balls (14/10)
10 Jumping Pull Ups
10 Wall Balls (14/10)
10/8 Calorie Row
-rest 1:1 between sets-
Target time each set: 2:30-3:15 minutes
Time cap each set: 3:30
Accessory Work
L-Sit
Use the paralletes.
Goal is 5 sets of :10 seconds on :10 seconds off.
You will start a new round every 20 seconds. If you only last 5 seconds, take 15 seconds rest.