MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
8:00 AMRAP
10 Alternating V-Ups (each side)
5 Inch Worms
5 Scap Pullups
30-second Machine
2. Workout Prep
2 sets:
2 Strict Chin Ups
4 Bench Dips
4 V-Ups
Accessory Work
Pull-ups
Take 10-15 min to practice pull-ups. You can work on modified strict, strict, kipping, butterfly, chest to bar…choose a level you’d like to work on and improve.
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Metcon
COMP: Metcon (Time)
2 Rounds:
20 Strict Chin Ups
40 Bench Dips
60 V-Ups
* Target time: Sub 10 minutes
* Time cap: 15 minutes
# STIMULUS and GOALS
* Stimulus is moderate and steady pacing with planned sets to avoid muscle failure. The total volume of each movement is slightly high, so be strategic about when to break to keep a consistent workflow.
FIT: Metcon (Time)
2 Rounds:
15 Strict Pull-Ups
40 Bench Dips (knees bent)
50 Suitcase Sit-ups