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
5 Pull-ups
10 Push-ups
15 Air Squats
100m Run
Metcon
COMP: Metcon (Time)
5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
RX+ – w/ 20/14# vest
Score is total time
Target time each set: 4-4:30
Time cap each set: 5 minutes
FIT: Metcon (Time)
5 sets:
200m Run
10 Pull-ups
20 Push-ups
30 Squats
200m Run
-rest 3 minutes between sets-
Score is total time
Target time each set: 4-4:30
Time cap each set: 5 minutes
BURN: Metcon (Time)
5 sets:
200m Run
10 Jumping Pull-ups
15 Bar Push-ups
20 Squats
200m Run
-rest 3 minutes between sets-
Score is total time