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-