MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
8:00 AMRAP
10 V-Ups
10 Supinated Ring Rows
10 Single Arm Dumbbell Bench (each)
30-second Ski (Or Row)
2. Workout Prep
2 sets:
3 Strict Chin Ups
4 Dumbbell Bench (build in weight)
5/4 Calorie Ski (build-in pace)
Metcon
COMP: Metcon (Calories)
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-
Target number of Calories each set: 25/20+ Calories
Minimum number of Calories before scaling: 20/15 Calories
STIMULUS and GOALS
Here we go, another upper body pump shesh that still gets us our daily cardio. Work steady through the the pull/push combo, and then see if you can grind through roughly two minutes of skiing.
Shoulders and arms will be pushed to the edge today.
FIT: Metcon (Calories)
5 Sets (New set every 5:00)
3:00 AMRAP
8 Strict Chin Ups
15 Dumbbell Bench (35s/25s)
-Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-
Target number of Calories each set: 25/20+ Calories
Minimum number of Calories before scaling: 20/15 Calories
STIMULUS and GOALS
Here we go, another upper body pump shesh that still gets us our daily cardio. Work steady through the the pull/push combo, and then see if you can grind through roughly two minutes of skiing.
Shoulders and arms will be pushed to the edge today.
BURN: Metcon (Calories)
5 Sets (New set every 5:00)
3:00 AMRAP
10 Ring Rows
10 Dumbbell Bench (light)
-Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-