MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6:00 AMRAP
5 Russian Kettlebell Swings
10 Alternating V-ups
10 Single Leg Calf Raises (each)
10 Box Step-ups
2. Strength
Build up to a Heavy Front Squat
10-12 minutes
3. Workout Prep
2 sets:
4 Kettlebell Swings (build in weight)
4 V-Ups
2 Box Jumps (build in height)
Weightlifting
Front Squat
Build up to a Heavy Front Squat
10-12 minutes
Metcon
COMP: Metcon (Time)
30-24-18-12-6
Kettlebell Swings (53/35)
V-ups
10-8-6-4-2
Box Jumps (30/24)
Target time: 9-11 minutes
Time cap: 15 minutes
Stimulus is moderate intensity across the entire workout. You can attempt to go unbroken on KBs and V-ups, but should take a measured pace on box jumps due to higher than normal height.
You need to be in attack mode the whole time.
FIT: Metcon (Time)
30-24-18-12-6
Kettlebell Swings (35/26)
V-ups
10-8-6-4-2
Box Jumps (24/20)
Target time: 9-11 minutes
Time cap: 15 minutes
Stimulus is moderate intensity across the entire workout. You can attempt to go unbroken on KBs and V-ups, but should take a measured pace on box jumps due to higher than normal height.
You need to be in attack mode the whole time.