MobTown CrossFit – CrossFit
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine:
3 sets
10 Alternating Box Step Ups
30sec. Knee Plank
3 Inch Worms
**2. Workout Prep**
Get athletes set up relatively quickly and let’s get after it!
Metcon
COMP: Metcon (Time)
50 Burpees
400 Meter Run
100 Push-Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push-Ups
400 Meter Run
50 Burpees
Target time: 45-50 minutes
Time cap: 52 minutes
FIT: Metcon (Time)
40 Burpees
400m Run
80 Push-Ups
400m Run
120 Walking Lunges
400m Run
160 Air Squats
400m Run
120 Walking Lunges
400m Run
80 Push-Ups
400m Run
40 Burpees
Target time: 45-50 minutes
Time cap: 52 minutes
BURN: Metcon (Time)
20 Burpees
200m Run
30 Push Ups
200m Run
40 Walking Lunges
200m Run
50 Air Squats
200m Run
40 Walking Lunges
200m Run
30 Push-Ups
200m Run
20 Burpees
Target timet: 45-50 minutes
Time cap: 52 minutes