MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
30-sec easy row
10 yd walking lunge
10 yd walking lunge backwards
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
2. Workout Prep
2 sets: (each/1:1)
100m Row
6 Jumping Split Lunges
2 Squat Cleans (build in weight)
Metcon
COMP: Metcon (7 Rounds for time)
7 sets:
200/175m Row
20 Jumping Split Lunges
4 Squat Cleans (185/125)
-complete a set every 5:00-
Target time each set: 2-2:30
Time cap each set: 3 minutes
Effort is high, but the pace should be manageable and repeatable across all 7 sets. Save a little in the tank on the 6th set to go all out on the last.
FIT: Metcon (7 Rounds for time)
7 sets:
175/150m Row
18 Jumping Split Lunges
4 Squat Cleans (155/105)
-complete a set every 5:00-
Target time each set: 2-2:30
Time cap each set: 3 minutes
Effort is high, but the pace should be manageable and repeatable across all 7 sets. Save a little in the tank on the 6th set to go all out on the last.
BURN: Metcon (7 Rounds for time)
7 sets: (each)
150/125m Row
20 Walking Lunges
8 Power Cleans (135/95)
Mobility
ROMWOD (No Measure)
ROMWOD
Coaches, choose a 15 minute ROMWOD