MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
50m Jog
5 Up-Downs
5 Downward Dog to Upward Dog
2. Strength
3 Shoulder Press x 6 sets (80-85%)
-Complete a set every 2:00-
3. Workout Prep
1 set:
50m Run (with weight)
3 Burpees
Weightlifting
Shoulder Press
6 sets of 3 Shoulder Press (80-85%)
-Complete a set every 2:00-
Metcon
COMP: Redwings (AMRAP – Rounds and Reps)
19:00 AMRAP
Run 400 meters with a sandbag (or odd object) (each 100m is a rep)
19 Burpees
* There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.
This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from the 160th Special Operations Aviation Regiment who lost their lives in Operation Red Wings in 2005. The goal of the mission was to disrupt Taliban activity in the area. Nineteen men lost their lives during the 3 week operation, including Navy SEAL, LT Michael P. Murphy.
BURN: Metcon (AMRAP – Rounds and Reps)
19:00 AMRAP
Run 300 meters with a sandbag (or odd object) (each 100m is a rep)
19 Burpees
* There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.