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!!!