MobTown CrossFit – CrossFit
Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
8:00 AMRAP
10 Walking Lunge Steps + Torso Twist
5 Suitcase Sit-ups
4 Low Box Jumps
3 Inch Worms
2. Workout Prep
1 set:
4 Walking Lunge Steps
4 Box Jump Overs
4 V-Ups
1 Wall Walk
Metcon
COMP: Metcon (5 Rounds for reps)
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.
Target Reps each set:
No Target, Just Move!
Minimum Reps before scaling:
Lunge: 15
Box Jump Overs: 7
V-Ups: 10
Wall Walks: 3
Workout is scored by total combined reps every 5 minutes (5 scores total). Stimulus is moderate, repeatable intensity with the objective of getting similar scores in each set. Avoid going to failure on any one movement. Ensure that at the 40-second mark, you stop and use the 20-seconds to rotate while focusing on getting your heart rate under control.
The first time through should be at a lighter pace to see what the body can handle.
FIT: Metcon (5 Rounds for reps)
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Distance Walking Lunge Steps
Minute 2: Max Box Jump Overs (20”/16”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
Target Reps each set:
No Target, Just Move!
Minimum Reps before scaling:
Lunge: 15
Box Jump Overs: 7
V-Ups: 10
Wall Walks: 3
Workout is scored by total combined reps every 5 minutes (5 scores total). Stimulus is moderate, repeatable intensity with the objective of getting similar scores in each set. Avoid going to failure on any one movement. Ensure that at the 40-second mark, you stop and use the 20-seconds to rotate while focusing on getting your heart rate under control.
The first time through should be at a lighter pace to see what the body can handle.