MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
4 min AMRAP
30 sec single/double unders
10 heel/toe rocks
3 inch worms
10 sec handstand hold
into
2 rounds (increase weight each round)
10 Good Morning w/ barbell
10 RDL w/ barbell
10 Deadlifts
3. Workout Prep
2 sets:
5/4 Calorie Row
4 GHD’s
(1st set Parallel, 2nd set Full GHD)
Weightlifting
Deadlift
– Establish a 4 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 4 RM.
Metcon
COMP: Metcon (Time)
For Time:
30-25-20-15-10*
Cal Row
GHD Sit Ups (Or Stick Sit Ups)
*Women’s cals: 24-20-16-12-8
Target time: 10-12 minutes
Time cap: 15 minutes
FIT: Metcon (Time)
For Time:
24-20-16-12-8*
Cal Row
Stick Sit Ups
Women’s cals: 20-16-12-10-6
Target time: 10-12 minutes
Time cap: 15 minutes
()
BURN: Metcon (Time)
For Time:
20-16-12-8-4
Cal Row
Sit ups
Target time: 10-12 minutes
Time cap: 15 minutes