MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 min Assault Bike
-into-
5 min amrap:
5 Wall Ball Thrusters
4 Box Step Ups
3 Kip Swings + 3 Kipping Knee Raises
2. Workout Prep
2 sets:
5 Wall Balls
4 Toes to Bar
3 Box Jump Overs (build in height)
Metcon
COMP: Metcon (Time)
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)
TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes
FIT: Metcon (Time)
50 Wall Balls (14/10)
50 Knees to Elbows
50 Box Jump Overs (20/16)
50 Wall Balls (14/10)
TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes
Accessory Work
Bottom-Up Single Arm Standing KB Press
4 sets: 12 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
()
GHD Hip Extension
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets