MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
30-sec single/double unders
5 updowns to seal pose
5 knees to elbows
5 ring rows
2. Workout Prep
1 set:
5 Toes to Bar
10 Double Unders
5 Bar Facing Burpees
2 Strict Pull-ups
Metcon
COMP: Metcon (3 Rounds for time)
3 sets:
15 Toes to Bar
60 Double Unders
15 Line Facing Burpees
60 Double Unders
10 Strict Pull-ups
-rest 3 minutes between sets-
Target time each set: 3:45-4:30
Time cap each set: 5 minutes
Line facing burpee is the same as a bar facing burpee without the bar…you will jump over a line.
FIT: Metcon (3 Rounds for time)
3 sets:
12Toes to Bar
50 Double Unders
12 Line Facing Burpees
50 Double Unders
6 Strict Pull-ups
-rest 3 minutes between sets-
Target time each set: 3:45-4:30
Time cap each set: 5 minutes
BURN: Metcon (3 Rounds for time)
15 Knees to elbows
60 Single Unders
15 Burpees
60 Single Unders
10 Ring Rows
-rest 3 minutes between sets-
Target time each set: 3:45-4:30
Time cap each set: 5 minutes