MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Hip Halo + Banded 7’s
-into-
6 min AMRAP
5 Kip Swings
4 Front Squats
4 Push Press
4 Thrusters
2. Workout Prep
3 sets:
2 Thrusters (build in weight)
Set 1: 3 Strict Pull Ups
Set 2: 3 Pull Ups
Set 3: 3 Chest to Bar
Metcon
COMP: Metcon (Time)
6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
* Target time: 9-11 minutes
* Time cap: 14 minutes
* The stimulus for today’s workout is a moderate-high intensity. We start by working our way down on reps and once the bottom is reached, we turn right around to climb back to the top. You are trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent work flow.
FIT: Metcon (Time)
6-5-4-3-2-1-2-3-4-5-6
Thrusters (115/80)
12-10-8-6-4-2-4-6-8-10-12
Pull Ups
* Target time: 9-11 minutes
* Time cap: 14 minutes
* The stimulus for today’s workout is a moderate-high intensity. We start by working our way down on reps and once the bottom is reached, we turn right around to climb back to the top. You are trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent work flow.
BURN: Metcon (Time)
12-10-8-6-4-2-4-6-8-10-12
Dumbbell Thrusters (light)
Ring Rows
Accessory Work
Metcon (Checkmark)
4 rounds:
10 Kneeling Banded Hip Extension @ moderate weight
30 Heel Taps (each side)
100ft Double Overhead KB Carry
*Rest 1 minute between rounds