MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row

-into-

3 sets:

15 PVC Passthroughs

15 Banded Air Squats

5 Step Back Lunges (each leg)

2. Workout Prep

3 sets:

4 Power Snatch (build in weight)

10’ Overhead Walking Lunge (build in weight)

Accessory Work

CORE: Metcon (Time)

For Time:

3 sets:

20 Leg Lifts (Start with feet an inch off ground, using straight legs, lift legs up towards ceiling and bring but off floor by trying to “touch” the ceiling with your feet)

20 Flutter Kicks (L+R=1)

20 Heel Taps (L+R=1)

20 Reverse Crunches

20 V Ups

Metcon

COMP: Metcon (Time)

For Time:

50 Power Snatches (95/65)

100’ DB Overhead Walking Lunge (55/40)

Target time: 5-7 minutes

Time cap: 10 minutes

The stimulus is moderate to moderate high pace depending on the athlete’s capacity in regards to shoulder endurance.

FIT: Metcon (Time)

For Time:

50 Power Snatches (75/55)

100’ Overhead Walking Lunge (40/25)

Target time: 5-7 minutes

Time cap: 10 minutes

The stimulus is moderate to moderate high pace depending on the athlete’s capacity in regards to shoulder endurance.

Accessory Work

ROMWOD (No Measure)

ROMWOD
Time permitting, stretch out!!!