MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
1 Round:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up or Banded 7’s
2. Workout Prep
1 set:
100m Run
4 Pull-ups
6 Push-ups
8 Air Squats
Metcon
COMP: Metcon (Time)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
RX+ – with a 20/14# vest
Target time each set: 14-16 minutes
Time cap each set: 18 minutes
Today’s workout will have athletes completing rounds in different splits to get a feel for strategies used for Murph and work on pacing changes as volume changes.
FIT: Metcon (Time)
4 rounds:
200m Run
8 Pull-ups
16 Push-ups
24 Air Squats
-Rest 4:00-
8 rounds:
100m Run
4 Pull-ups
8 Push-ups
12 Air Squats
Target time each set: 14-16 minutes
Time cap each set: 18 minutes
Today’s workout will have athletes completing rounds in different splits to get a feel for strategies used for Murph and work on pacing changes as volume changes.
BURN: Metcon (Time)
4 rounds:
100m Run
10 Ring Rows
15 Knee Push-ups
20 Air Squats
-Rest 4:00-
8 rounds:
50m Run
4 Jumping Pull-ups
8 Knee Push-ups
10 Air Squats
Target time each set: 14-16 minutes
Time cap each set: 18 minutes
Today’s workout will have athletes completing rounds in different splits to get a feel for strategies used for Murph and work on pacing changes as volume changes.