MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Cossack Squats
10 Banded Pass Throughs
10 Banded Strict Press
-into-
8:00 AMRAP
5 Kip Swings
5 Hang Muscle Snatch (empty bar)
5 Overhead Squats (empty bar)
10 Sit Ups
2. Workout Prep
3 sets:
3 Overhead Squats (build in weight)
3 Toes to Bar
Metcon
COMP: The JB Special (Time)
5 Rounds
7 Overhead Squats (115/80)
11 Toes to Bar
Target time: 5-7 minutes
Time cap: 9 minutes
We want you to push the pace through this high-skilled, fast-paced burner. Let’s shoot for consistent rounds and sets across while using the time between movements for a quick break.
This workout will be sneaky on the grip, so ensure athletes monitor their forearm fatigue to avoid burning out.
FIT: Metcon (Time)
5 Rounds
7 Overhead Squats (95/65)
9 Toes to Bar
Target time: 5-7 minutes
Time cap: 9 minutes
BURN (Time)
5 Rounds
7 Overhead Squats (Weight you can go unbroken)
9 Toes over Hips
Accessory Work
Core Burner (Checkmark)
3 Sets (Not for time)
20 GHD Sit Up
1 Min Forearm Plank (use a weight if you want more of a challenge)
20 Russian Twist (As heavy as possible)