MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets
20 Plate Hops
10 Step ups
5 Kipping Knee Raises
5 Pike Push-ups
2. Workout Prep
1 set:
5 Box Jump Overs
5 Toes to Bar
5 Handstand Push-ups
Metcon
COMP: Metcon (Time)
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)
Target time: 18-20 minutes
Time cap: 25 minutes
FIT: Metcon (Time)
35 Box Jump Overs (24/20)
35 Toes to Bar
35 Handstand Push-ups
35 Toes to Bar
35 Box Jump Overs (24/20)
Target time: 18-20 minutes
Time cap: 25 minutes
BURN: Metcon (Time)
35 Box Jump Overs (20/16)
35 Knee to Elbows
35 Handstand Push-ups on Box
35 Knee to Elbows
35 Box Jump Overs (20/16)
Target time: 18-20 minutes
Time cap: 25 minutes
Accessory Work
Metcon (Time)
For Time:
100 Flutter Kicks (L+R=1)
75 Heel Taps (L+R=1)
50 Feet Anchored Sit Ups
25 Tuck Ups
Scoring: Time