MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

3 Rounds

10 Banded Pull Aparts

10 Banded Shoulder Press

-into-

6 min AMRAP

5 KB Front Squats

5 KB DL

5 Bench Press (empty-build across sets)

3 Inch Worms

2. Strength Prep

5 sets of 5 Bench Press @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

100m Row

3 KB DL

50ft Farmers Carry

Weightlifting

Metcon

Bench Press

5 sets of 5 Bench Press @70% of 1RM

* Complete a set on the 2 minutes *

COMP: Metcon (Time)

4 Rounds for Time:

500m Row

20 KB Deadlift (70/53)

100m Farmers Carry (70/53)
Grip Intensive!

KB should be heavy enough that you have to break at least once on the DLs and be very challenging on the Farmers Carry.

FIT: Metcon (Time)

4 Rounds for Time:

400m Row

20 KB Deadlift (53/35)

100m Farmers Carry (70/53)