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

5 Pull-ups

10 Push-ups

15 Air Squats

100m Run

Metcon

COMP: Metcon (Time)

5 sets:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

-rest 3 minutes between sets-

Rx+ – 20/14 vest
Target time each set: 4-4:30

Time cap each set: 5 minutes

FIT: Metcon (Time)

5 sets:

200m Run

10 Pull-ups

20 Push-ups

30 Squats

200m Run

-rest 3 minutes between sets-
Target time each set: 4-4:30

Time cap each set: 5 minutes