MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
7 min AMRAP:
30 sec row (easy pace)
10 heel toe rocks
10 plate toe taps (each side)
5 Wall Balls (focus on breathing and arm cycling)
3 Box Jumps (increase in height across warmup)
2. Workout Prep
5/4 Calorie Row
5 Wall Balls (build in weight)
2 Box Jumps (build in height)
Metcon
COMP: Metcon (Time)
6 sets:
20/16 Calorie Row
15 Wall Ball (30/20)
10 Box Jumps (30/24)
-rest 1:1 between sets-
Target time each set: 2 minutes -2:30
Time cap each set: 3 minutes
STIMULUS and GOALS
The stimulus for todays workout is moderate-high intensity while managing leg fatigue. Goal should be to maintain or get slightly faster on each set.
Feel that first set out with a 5-10% under their target pace and make sure they jump with everything they got on the box jump. No one falls today!
FIT: Metcon (Time)
6 sets:
16/14 Calorie Row
15 Wall Ball (20/14)
10 Box Jumps (24/20)
-rest 1:1 between sets-
Target time each set: 2 minutes -2:30
Time cap each set: 3 minutes
STIMULUS and GOALS
The stimulus for todays workout is moderate-high intensity while managing leg fatigue. Goal should be to maintain or get slightly faster on each set.
Feel that first set out with a 5-10% under their target pace and make sure they jump with everything they got on the box jump. No one falls today!
BURN: Metcon (Time)
6 sets:
15/12 Calorie Row
12 Wall Ball (light)
10 Box Step Ups (20/16)
-rest 1:1 between sets-
Target time each set: 2 minutes -2:30
Time cap each set: 3 minutes
STIMULUS and GOALS
The stimulus for todays workout is moderate-high intensity while managing leg fatigue. Goal should be to maintain or get slightly faster on each set.
Feel that first set out with a 5-10% under their target pace and make sure they jump with everything they got on the box jump. No one falls today!
Accessory Work
ROMWOD (No Measure)
ROMWOD
DO IT!!!!