MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP:
30 sec Ski Erg or Row
5 GHD’s to parallel (focus on leg extension)
5 Wallballs (focus on breathing and arm cycling)
2. Workout Prep
1 set:
20 sec Ski (workout pace)
5 GHD’s
5 Wall Balls
Metcon
COMP: Metcon (Time)
For time:
20/16 Row (or Ski Erg)
20 GHD Sit-ups
10-20-30-40-50
Wall Balls (20/14)
Target time each set: 18-20 minutes
Time cap each set: 25 minutes
Stimulus is moderate intensity across the workout with consideration on pacing as wall balls increase in volume each round.
Row calories and GHD’s stay the same each round, but wall ball reps increase by 10 reps.
FIT: Metcon (Time)
16/13 Calorie Row
16 V-ups
10-20-30-40-50
Wall Balls (14/10)
Target time each set: 18-20 minutes
Time cap each set: 25 minutes
Stimulus is moderate intensity across the workout with consideration on pacing as wall balls increase in volume each round.
Row calories and GHD’s stay the same each round, but wall ball reps increase by 10 reps.
Accessory Work
Metcon (No Measure)
2 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Alternating Double DB Shoulder Press (each side) @ moderate weight
12 DB Snow Angel Raise @ light weight
20 Russian Kettlebell Swing @ heavy weight
7 DB Stepback Lunges (each side) @ moderate weight