MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

6 min AMRAP

30-sec ski

30-sec row

30-sec bike erg

5 Down Dog/Seal Pose Transition

2. Workout Prep

Have athletes line up equipment and perform 5/4 calories on each at workout pace.

Metcon

COMP: Metcon (AMRAP – Reps)

15:00 AMRAP

2-4-6-8-10…

Row (calories)

Burpees over rower

Echo Bike (calories)
Target Round: Round of 16/14 +

Minimum Round before scaling: 12/10

Stimulus for today is moderate pacing and can be treated as active recovery for those feeling the volume from Monday or treated as a metcon for those ready to push the pace.

FIT: Metcon (AMRAP – Reps)

15:00 AMRAP

2-4-6-8-10…

Row (calories)

Burpees

Echo Bike (calories)
Target Round: Round of 16/14 +

Minimum Round before scaling: 12/10

Stimulus for today is moderate pacing and can be treated as active recovery for those feeling the volume from Monday or treated as a metcon for those ready to push the pace.

Accessory Work

ROMWOD (No Measure)

ROMWOD
Take time today to recover from Murph! If you are feeling good, do the elevated RDL as well.

Elevated Toe Double DB Romanian Deadlift

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Use a small plate under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out)

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