MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-Second Row with Legs Only
30-Second Row with Arms Only
30-Second Jump Rope
5 Up Downs + Seal Pose
2. Workout Prep
1 set:
20-second Row (at workout pace)
3 Burpees
10 Double Unders
Metcon
COMP: Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Target number of reps each set:
Calorie Row: 17/14+
Burpees: 13+
Double Unders: 65+
Minimum number of reps before scaling:
Calorie Row: 14/11
Burpees: 9
Double Unders: 50
Total workout time: 23 minutes
FIT: Metcon (6 Rounds for reps)
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Single Unders
-Rest 1:00 between rounds-
Target number of reps each set:
Calorie Row: 17/14+
Burpees: 13+
Double Unders: 65+
Minimum number of reps before scaling:
Calorie Row: 14/11
Burpees: 9
Double Unders: 50
Total workout time: 23 minutes
Weightlifting
Metcon (Checkmark)
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 1 min between rounds-