MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets
1:00 Jump Rope
5 Sit Ups + Knee Extension
5 Inch Worms:
2. Workout Prep
1 set:
1 Shuttle Run (50’)
5 GHD’s
10 Double Unders
5 Push Ups
Metcon
COMP: Metcon (12 Rounds for time)
6 Sets (1 Set every 2:30)
12×25′ Shuttle Run
15 GHD Sit Ups
-Rest 5:00-
6 Sets (1 Set every 2:30)
60 Double Unders
20 Push Ups
12 Scores
Target time each set: 1:30-1:45
Time cap each set: 2:00
The stimulus for today’s workout is moderately high intensity, with the objective to finish each set under the 2:00 mark. Athletes should aim to push the pace here where they feel they can get a short rest and repeat.
Every 25ft distance of the shuttle run counts as 1 rep (50’= 2 reps).
FIT: Metcon (11 Rounds for time)
6 Sets (1 Set every 2:30)
12×25′ Shuttle Run
15 Stick Sit Ups
(Rest 5:00)
6 Sets (1 Set every 2:30)
45 Double Unders
15 Push Up
Target time each set: 1:30-1:45
Time cap each set: 2:00
The stimulus for today’s workout is moderately high intensity, with the objective to finish each set under the 2:00 mark. Athletes should aim to push the pace here where they feel they can get a short rest and repeat.
Every 25ft distance of the shuttle run counts as 1 rep (50’= 2 reps).
BURN: Metcon (12 Rounds for time)
6 Sets (1 Set every 2:30)
12×25′ Shuttle Run
15 AbMat Situps
(Rest 5:00)
6 Sets (1 Set every 2:30)
60 Single Unders
12 Push Ups
Target time each set: 1:30-1:45
Time cap each set: 2:00
The stimulus for today’s workout is moderately high intensity, with the objective to finish each set under the 2:00 mark. Athletes should aim to push the pace here where they feel they can get a short rest and repeat.
Every 25ft distance of the shuttle run counts as 1 rep (50’= 2 reps).