MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
5 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Banded Strict Pull-Up (Or 10 Ring Rows)
15/12 Knee Push Ups
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Dumbbell Rows (build-in weight)
5 Ring Rows
5 Bench Dips
COMP: Metcon (Time)
75 Bench Press (135/85)*
*Every time you break, complete
10 Bent Over Dumbbell Rows (50s/35s)
-Rest 5:00-
75 Ring Rows
*Every time you break, complete
10 Bench Dips
No Target Time. Just lift some weight, get a good pump and have fun.
FIT: Metcon (Time)
75 Bench Press (115/75)
Every time you break, complete
10 Bent Over Dumbbell Rows(35s/25s)
-Rest 5:00-
75 Ring Rows
Every time you break, complete
10 Bench Dips
No Target Time. Just lift some weight, get a good pump and have fun.