MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

3 sets:

30-sec single/double unders

5 updowns to seal pose

5 knees to elbows

5 ring rows

2. Workout Prep

1 set:

5 Toes to Bar

10 Double Unders

5 Bar Facing Burpees

2 Strict Pull-ups

Metcon

COMP: Metcon (3 Rounds for time)

3 sets:

15 Toes to Bar

60 Double Unders

15 Line Facing Burpees

60 Double Unders

10 Strict Pull-ups

-rest 3 minutes between sets-
Target time each set: 3:45-4:30

Time cap each set: 5 minutes

Line facing burpee is the same as a bar facing burpee without the bar…you will jump over a line.

FIT: Metcon (3 Rounds for time)

3 sets:

12Toes to Bar

50 Double Unders

12 Line Facing Burpees

50 Double Unders

6 Strict Pull-ups

-rest 3 minutes between sets-
Target time each set: 3:45-4:30

Time cap each set: 5 minutes

BURN: Metcon (3 Rounds for time)

15 Knees to elbows

60 Single Unders

15 Burpees

60 Single Unders

10 Ring Rows

-rest 3 minutes between sets-
Target time each set: 3:45-4:30

Time cap each set: 5 minutes