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.