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:
50m Run
2 Strict Pull-ups
3 Push-ups
4 Air Squats
Metcon
COMP: Metcon (Time)
5 Rounds
400m Run
15 Pull Ups
30 Push Ups
45 Air Squats
Rx+ with 20/14 vest
Time cap: 35 minutes
Time goal: 25-27 minutes – no vest (27-30 w/vest)
Two weeks until Murph. Today is a great opportunity to dial in your strategy.
The 15-30-45 can be broken up however you want!
FIT: Metcon (Time)
6 Rounds
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats
CASH OUT WITH A 400m RUN At the end of 6 rounds
Two weeks until Murph. Today is a great opportunity to dial in your strategy.
The 10-20-30 can be broken up however you want!