MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30 Single Unders
15 Double Unders
5 Front Squats
5 Push Press
5 Thrusters
2. Workout Prep
1 set:
10 Double Unders
5 Thrusters (at workout weight)
10 Single Unders
Metcon
COMP: Metcon (Time)
100 Double Unders
50 Thrusters (45/35)
200 Single Unders
50 Thrusters (45/35)
100 Double Under
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate-high intensity
FIT: Metcon (Time)
75 Double Unders (150 singles)
35 Thrusters (45/35)
150 Single Unders
35 Thrusters (45/35)
75 Double Unders (150 Singles)
Weightlifting
Metcon (Checkmark)
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 DB Hammer Curls @ moderate weight – maintain quality
-Rest 1 min b/t rounds-