MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
20 seconds Single Unders
5 Wall Balls Thrusters
5 Deadbugs (each)
3 Muscle Up Transition (Low Rings)
2. Workout Prep
1 set
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.
Metcon
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Target number of Reps: 250+
Minimum number of reps before scaling: 240
A goodrep scheme for “Karen” is 18-17-16-15-14-13-12-11-10-8-7, but you have to keep the rest between sets around 5-8 seconds for it to be effective.
FIT: Metcon (AMRAP – Reps)
12:00 Amrap
150 Wall Balls (14/10)
90 Double Unders
30 Burpee Pull-ups
Target number of Reps: 250+
Minimum number of reps before scaling: 240
A good rep scheme for “Karen” is 18-17-16-15-14-13-12-11-10-8-7, but you have to keep the rest between sets around 5-8 seconds for it to be effective.
BURN: Metcon (AMRAP – Reps)
12:00 Amrap
20 Wall Balls 14/10)
30 Single Unders
10 Burpee Pull-ups
Target number of Reps: 250+
Minimum number of reps before scaling: 240