MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s
Metcon
ALL: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
– 2 options –
#1 at bodyweight
#2 with 20lb/14lb Vest (Rx+)
Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
Target number of Rounds each set: 5-7 rounds
Minimum number of Rounds before scaling: 3 rounds
Notes: Stimulus is moderate pacing. Today’s workout is tight to fit into a 60-minute period, so please be on time for classes , get straight into the warm up and be ready to go directly into the workout. Total time for the workout is 40 minutes.