MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)
2. Strength
Week 5
20 Rep Back Squat (weight increased from last week)
3. Workout Prep
2 sets:
50m Run
2 Pull Ups
2 Push Ups
4 Air Squats
Weightlifting
Back Squat
Week 5: 20 Rep Back Squat (+2.5-15 lbs from last week),
Metcon
COMP: Half Murph (Time)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
Target time: 20:00-23:00
Time cap: 28:00
Murph is happening at the end of May. In preparation, the following weeks of programming will have variations of “Murph” movements to get athletes prepped for the Memorial Day workout.
FIT: Metcon (Time)
800m Run
35 Pull Ups
75 Push Ups
120 Air Squats
800m Run
Target time: 20:00-23:00
Time cap: 28:00
Murph is happening at the end of May. In preparation, the following weeks of programming will have variations of “Murph” movements to get athletes prepped for the Memorial Day workout.
BURN: Metcon (Time)
400m Run
25 Jumping Pull Ups
50 Bar Push Ups
75 Air Squats
400m Run