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)