MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Pull Aparts
20 Banded Side Steps
10 Banded Good Mornings
-into-
3 sets
5 Single Arm Dumbbell Bench (each)
3 Inch Worms
5 Suitcase Deadlifts (each)
5 Dead Bugs
2. Workout Prep
2 sets:
5 Dumbbell Bench Press
5 Dumbbell Deadlifts
*Build-in weight
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
* Target number of Rounds: 9+ Rounds
* Minimum number of Rounds before scaling: 7 Rounds
FIT: Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
10 Dumbbell Deadlifts (35s/25s)
Accessory Work
Metcon (Checkmark)
3 sets:
30 Heel Taps (each side)
30 GHD Russian Twist (Or Regular Russian Twist)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets