MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

8:00 AMRAP:

:30 Machine

5 Kip Swings

3 Inch Worms

5 Dynamic Squat Stretch

5 Worlds Greatest Stretch (each side)

2. Workout Prep

1 set:

3 Pull Ups

3 Push Ups

3 Sit Ups

3 Air Squats

Metcon

COMP: Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Target time each set: 3:30-4:30 minutes

Time cap each set: 6 minutes

Overall time cap: 42 minutes

Today’s workout calls for a moderate-aggressive pace with consistency across sets. You need to be smart through the first two movements and then ramp up for the final 2.

This is a good old-fashioned CrossFit workout, so you know it will hurt a bit. Enjoy the rest, and shake out your arms.

FIT: Metcon (Time)

5 sets:

15 Pull Ups

20 Push Ups

30 Sit Ups

40 Air Squats

-rest 3:00 between sets-

BURN: Metcon (Time)

5 sets:

10 Ring Rows

15 Bar Push Ups

20 Sit Ups

25 Air Squats

-rest 3:00 between sets-