MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Row
30-second Jump Rope
10-second Handstand Hold
5 Pike Push Ups
2. Workout Prep
2 sets:
5/4 Calorie Row
10 Double Unders
3 Handstand Push Ups
Metcon
COMP: Metcon (Time)
100/80 Calorie Row
-into-
5 Rounds
50 Double Unders
10 Handstand Push Ups
-into-
100/80 Calorie Row
Target time: 19-21 minutes
Time cap: 30 minutes
Athletes should expect the rows to test endurance, while the middle section pushes our gymnastics capacity and consistency with double-unders. The second row will challenge our ability to maintain pacing under fatigue.
Be controlled but efficient with the pacing off the start into quick transitions and manageable sets through the middle. Then, get on that last row, recover, settle in, and sell out the remaining 15-20 calories.
FIT: Metcon (Time)
80/64 Calorie Row
-into-
5 Rounds
35 Double Unders
7 Handstand Push Ups
-into-
80/64 Calorie Row
Target time: 19-21 minutes
Time cap: 30 minutes
Athletes should expect the rows to test endurance, while the middle section pushes our gymnastics capacity and consistency with double-unders. The second row will challenge our ability to maintain pacing under fatigue.
Be controlled but efficient with the pacing off the start into quick transitions and manageable sets through the middle. Then, get on that last row, recover, settle in, and sell out the remaining 15-20 calories.
BURN: Metcon (Time)
50/40 Calorie Row
-into-
5 Rounds
50 Single Unders
10 Dumbbell Push Press (light)
-into-
50/40 Calorie Row
Target time: 19-21 minutes
Time cap: 30 minutes
Athletes should expect the rows to test endurance, while the middle section pushes our gymnastics capacity and consistency with double-unders. The second row will challenge our ability to maintain pacing under fatigue.
Be controlled but efficient with the pacing off the start into quick transitions and manageable sets through the middle. Then, get on that last row, recover, settle in, and sell out the remaining 15-20 calories.