MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

1 Round:

10 yd walk on toes

10 yd walk on 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

4 Pull-ups

6 Push-ups

8 Air Squats

Metcon

COMP: Metcon (Time)

4 rounds:

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

-rest 4 minutes-

8 rounds:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

Rx+ – 20/14 vest
Target time each set: 14-16 minutes

Time cap each set: 18 minutes

Today’s workout will have athletes completing rounds in different splits to get a feel for strategies used for Murph and work on pacing changes as volume changes.

FIT: Metcon (Time)

4 rounds:

200m Run

8 Pull-ups

16 Push-ups

24 Air Squats

rest 4 minutes

8 rounds:

100m Run

4 Pull-ups

8 Push-ups

12 Air Squats
Target time each set: 14-16 minutes

Time cap each set: 18 minutes

Today’s workout will have athletes completing rounds in different splits to get a feel for strategies used for Murph and work on pacing changes as volume changes.