MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Row (slow and steady)
into
Coach Led instruction on Toes to Bar
into
2 sets:
10 Alternating V-ups
10 Hollow Rocks
10 Kip Swings
5 Hanging Knee Raises
2. Workout Prep
2 sets:
5 Abmat Sit-ups
3 Toes to Bar
Metcon
COMP: Metcon (2 Rounds for time)
2 sets:
50 Abmat Sit Ups
50 Toes to Bar
-rest 5 minutes between sets-
Target time each set: 6-8 minutes
Time cap each set: 10 minutes
The stimulus for todays workout will be moderate effort with heavy core fatigue.
All the core! Grind through and try to stay consistent on your sets. Approach the workout with caution and have athletes scale reps to keep moving.
FIT: Metcon (2 Rounds for time)
2 sets:
50 Abmat Sit Ups
30 Toes to Bar (OR 50 Knees to Elbows)
-rest 5 minutes between sets-
Target time each set: 6-8 minutes
Time cap each set: 10 minutes
The stimulus for todays workout will be moderate effort with heavy core fatigue.
All the core! Grind through and try to stay consistent on your sets. Approach the workout with caution and have athletes scale reps to keep moving.
BURN: Metcon (2 Rounds for time)
2 sets:
30 Abmat Sit Ups
30 Hanging Knee Raises
-rest 5 minutes between sets-
Target time each set: 6-8 minutes
Time cap each set: 10 minutes
The stimulus for todays workout will be moderate effort with heavy core fatigue.
All the core! Grind through and try to stay consistent on your sets. Approach the workout with caution and have athletes scale reps to keep moving.
Accessory Work
10 minute time cap
3 Sets:
50ft Farmers Carry (heavy)
10 Bulgarian Split Squats (each side) – no weight needed