MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (12-15 minutes)
2. Workout Prep
3 sets:
50 yd down and back
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Up-Downs + Box Step Up (each side)
Metcon
COMP: Metcon (Time)
1000m Run
75 Thrusters (45/35)
25 Burpee Box Jump Overs (24/20)
Target time: 12-14 minutes
Time cap: 18 minutes
The stimulus for today’s workout is steady pacing through the run (not max effort) into aggressive sets on the thrusters and attack the burpees.
Gut check time through the thrusters.
FIT: Metcon (Time)
1000m Run
75 Thrusters (35/25)
25 Burpee Box Jump Overs or Burpee Step Overs (20/16)
Target time: 12-14 minutes
Time cap: 18 minutes
The stimulus for today’s workout is steady pacing through the run (not max effort) into aggressive sets on the thrusters and attack the burpees.
Gut check time through the thrusters.
Accessory Work
ROMWOD (No Measure)
ROMWOD