MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Single Unders
10 Alternating V-Ups
5 Inch Worms
2. Workout Prep
2 sets:
10 Double Unders
4 V-Ups
1 Wall Walk
Gymnastics
Metcon (Checkmark)
10 minute EMOM
Odd Minute:
COMP: 20 Handstand Shoulder Taps [right/left = 2 taps] – belly to wall
FIT: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
BURN: 20 High Plank Shoulder Taps [right/left = 2 taps]
Even Minute:
COMP: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
FIT: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
BURN: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]
Metcon
COMP: Metcon (Time)
3 Rounds
100 Double Unders
30 V-Ups
5 Wall Walks
Target time: 11-13 minutes
Time cap: 16 minutes
Today’s workout focuses on moderate-high intensity with consistent pacing across rounds. The question is, can you push the double unders and grind through the v-ups/wall walks with minimal stoppage?
FIT: Metcon (Time)
3 Rounds
75 Double Unders
25 V-Ups
4 Wall Walks
Target time: 11-13 minutes
Time cap: 16 minutes
Today’s workout focuses on moderate-high intensity with consistent pacing across rounds. The question is, can you push the double unders and grind through the v-ups/wall walks with minimal stoppage?
BURN: Metcon (Time)
3 Rounds
100 Single Unders
25 Sit Ups
5 Inch Worms