MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8:00 AMRAP
30-second Row
10 Cossacks
5 Pike Push Ups
10 Box Step Ups
3 Back Squats (Build in weight)
2. Strength
Back Squat
10@55%
5@65%
5@75%
5+@85%
3. Workout Prep
2 sets:
5/4 Calorie Row (at workout pace)
2 Strict Handstand Push Ups
4 Dumbbell Box Step Ups (build in weight and height)
Weightlifting
Back Squat
10@55%
5@65%
5@75%
5+@85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)
* Target number of Rounds: 5+ Rounds
* Minimum number of Rounds before scaling: 4 Rounds
FIT: Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
12/10 Calorie Row
7 Handstand Push Ups
14 Dumbbell Step Ups (25s/15s) (20in box)
* Target number of Rounds: 5+ Rounds
* Minimum number of Rounds before scaling: 4 Rounds
BURN: Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
10/9 Calorie Row
7 Push Ups
10 Single Dumbbell Step Ups (light) (20in box)