MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 sets:
10 Dumbbell Suitcase Deadlifts (each side)
3 Inch Worms
10 Box Step Ups
2. Workout Prep
3 sets:
3 Deadlifts
3 Hand Release Push ups
3 Box Jumps
(Build in weight and height)
Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Target number of Rounds: 9+ rounds
Minimum number of Rounds before scaling: 6 rounds
It’s Friday, another Open Workout! This workout was the second CrossFit Open workout released, and it was so simple and yet so effective with the constant movement and nowhere to hide. We want athletes to settle into a consistent round time and workflow that can be sustained across the 15 minutes.
FIT: Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
9 Deadlifts (135/95)
12 Hand release Push Ups
15 Box Jumps (20/16)
Target number of Rounds: 9+ rounds
Minimum number of Rounds before scaling: 6 rounds
It’s Friday, another Open Workout! This workout was the second CrossFit Open workout released, and it was so simple and yet so effective with the constant movement and nowhere to hide. We want athletes to settle into a consistent round time and workflow that can be sustained across the 15 minutes.
Accessory Work
ROMWOD (No Measure)
ROMWOD