MobTown CrossFit – CrossFit
Warm-up
Hip Halo Warmup
-into-
3 sets (10:00 cap)
10 Box Step Ups
10 Dumbbell Suitcase Deadlifts (each)
5 Single Arm Dumbbell Shoulder Press
1 Wall Walk
2. Workout Prep
2 sets
10′ Dumbbell Overhead Walking Lunge (L and R)
4 Alternating Single Dumbbell Step Ups
2 Strict Handstand Push Ups
10′ Handstand Walk
Metcon
COMP: Metcon (AMRAP – Reps)
19.3
200′ Dumbbell Overhead Walking Lunge (50/35)
50 Alternating Single Dumbbell Step-up (50/35) (24/20)
50 Strict Handstand Push-ups
200′ Handstand Walk
Target time: 12-14 minutes
Time cap: 18 minutes
This is 19.3 but with an 18 min cap instead of 10 minutes.
Another Friday, another Open Workout! This workout is a highly skilled gut check where athletes experience heavy shoulder and leg fatigue. We want athletes to push the pace early on and then look to settle into a strategic rep scheme to stay in attack mode and on pace.
BURN: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
This is the scaled version if you want to give it a go for 18 minutes.
FIT: Metcon (AMRAP – Reps)
200′ Dumbbell Overhead Walking Lunge (35/25)
50 Alternating Single Dumbbell Step-ups (35/25)(20/16)
35 Strict Handstand Push-ups OR 50 Kipping Handstand Push Ups
100′ Handstand Walk OR 200′ Bear Crawl
Target time: 12-14 minutes
Time cap: 18 minutes
This is 19.3 but with an 18 min cap instead of 10 minutes.
Another Friday, another Open Workout! This workout is a highly skilled gut check where athletes experience heavy shoulder and leg fatigue. We want athletes to push the pace early on and then look to settle into a strategic rep scheme to stay in attack mode and on pace.