MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
4 Burpee Deadlifts (one dumbbell/ 2 on each side)
4 Hang Dumbbell Snatch (each)
4 Kip Swings
4 Jumping Pull Ups
2. Workout Prep
2 sets:
2 Devils Press
4 Pull Ups
Metcon
COMP: Metcon (Time)
21-15-9
Devil press (35s/25s)
42-30-18
Pull Ups
Target time: 7-9 minutes
Time cap: 14 minutes
Todays stimulus is moderate to moderate-high intensity. We want you to approach this with a near constant effort that allows you to flow through each set with minimal stops or pro-long rest periods.
The bulk of the time will be spent on the devils press so make sure you are smart on the weight chosen.
FIT: Metcon (Time)
21-15-9
Devil press (25s/15s)
30-24-18
Pull Ups
Target time: 7-9 minutes
Time cap: 14 minutes
Todays stimulus is moderate to moderate-high intensity. We want you to approach this with a near constant effort that allows you to flow through each set with minimal stops or pro-long rest periods.
The bulk of the time will be spent on the devils press so make sure you are smart on the weight chosen.
BURN: Metcon (Time)
21-15-9
Devil press (25s/15s)
30-24-18
Ring Rows