MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
10 PVC Pass Throughs
5 Inch Worms
10yd Yard Bear Crawl
2. Workout Prep
3 sets:
20 second Row (workout pace)
40 second Row (easy/recovery)
Metcon
COMP: Metcon (Time)
Every minute (20:00)
200m/175m Row
Target time each set: 38-45 seconds
Time cap each set: 50 seconds
Score is slowest round.
STIMULUS and GOALS
The stimulus for the row is moderate/high intensity. You should focus on consistent times for each of the 20 rounds (20 minutes).
You should get at least 10+ seconds of rest each round.
This will be much harder than it looks and really sets in after the 12th set.
FIT: Metcon (Time)
Every minute (20:00)
175m/150m Row
Score is slowest round
BURN: Metcon (Time)
Every minute (15:00)
150m/125m Row