MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3 Rounds

Partner Rowling

(Max 5 synchro burpee penalty)

5 min AMRAP

30 sec single unders

5 GHD’s to parallel

3 Up Downs + Jumping Pull up

2. Workout Prep

2 sets:

10 Double Unders

5 GHD’s

2 Burpee Pull-ups

Metcon

COMP: Metcon (Time)

3 Sets

50 Double Unders

15 GHD Sit Ups

10 Burpee Pull Ups

15 GHD Sit Ups

50 Double Unders

-Rest 1:1 between sets-
Target time each set: 3:15-3:45

Time cap each set: 4:30

STIMULUS and GOALS

Stimulus is moderate to moderate/high pace.

Volume in this workout is on the smaller end of moderate, meaning you can push the pace during rounds without a terribly large risk of burnout.

FIT: Metcon (Time)

3 Sets

35 Double Unders

12 V Ups

8 Burpee Pull-ups

12 V Ups

35 Double Unders

Rest 1:1 between sets
Target time each set: 3:15-3:45

Time cap each set: 4:30

STIMULUS and GOALS

Stimulus is moderate to moderate/high pace.

Volume in this workout is on the smaller end of moderate, meaning you can push the pace during rounds without a terribly large risk of burnout.

BURN: Metcon (Time)

3 Sets

50 Single Unders

15 Sit Ups

8 Up Downs + Jumping Pull-up

15 Sit Ups

50 Single Unders

Rest 1:1 between sets

Accessory Work

ROMWOD (No Measure)

ROMWOD
Coaches, choose one of the 15 minute or less RomWods.