CrossFit – Fri, Oct 28

MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo

-into-

Crossover Symmetry or Banded 7’s

-into-

6 min AMRAP

30-sec single/double unders

5 Wallballs (focus on breathing/arm cycling)

5 Kip Swings

5 Hips to Bar

2. Workout Prep

3 sets:

5 Wall Balls

10 Double Unders

3 Kipping Pull-ups

(set 2: 3 Kipping chest to bar, Set 3: 1 Muscle Up)

Metcon

COMP: Metcon (Time)

For Time

150 Wall Balls (20/14) (10’/9’)

300 Double Unders

30 Ring Muscle Ups (OR 60 Chest to Bar)

*Partition as desired
Target time: 16-18 minutes

Time cap: 22 minutes

This workout is about strategy and building a sustainable pace from the beginning. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.

FIT: Metcon (Time)

For Time:

120 Wall Balls (14/10) (10’/9’)

200 Double Unders

20 Muscle Ups (Or 40 Chest to Bar)
Target time: 16-18 minutes

Time cap: 22 minutes

This workout is about strategy and building a sustainable pace from the beginning. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.

BURN: Metcon (Time)

For Time:

100 Wall Balls (14/10) (10’/9’)

200 Single Unders

40 Pull Ups
Target time: 16-18 minutes

Time cap: 22 minutes

This workout is about strategy and building a sustainable pace from the beginning. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.