MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
5 Kip Swings
3 Low Ring Transitions
5 Pike Push Ups
5 Russian Kettlebell Swings (light)
2. Workout Prep
3 sets:
1 Muscle Up
2 Handstand Push Ups
3 Kettlebell Swings (build in weight)
Metcon
COMP: Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
The stimulus for this workout is moderate-steady pacing. Small sets and quick rounds
Target number of Rounds: 14+ Rounds
Minimum number of Rounds before scaling: 10 rounds
FIT: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
2 Bar Muscle Ups (Or 6 Chest to Bars)
4 Handstand Push ups
8 Kettlebell Swings (53/35)
The stimulus for this workout is moderate-steady pacing. Small sets and quick rounds
Target number of Rounds: 14+ Rounds
Minimum number of Rounds before scaling: 10 rounds
BURN: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
2 Jumping Pull Ups
4 Push ups
8 Russian Kettlebell Swings (moderate)
The stimulus for this workout is moderate-steady pacing. Small sets and quick rounds
Target number of Rounds: 14+ Rounds
Minimum number of Rounds before scaling: 10 rounds
Accessory Work
Core Work #1 (PART OF CLASS)
3 Rounds:
:30 plank
:30 Rest
:30 Hollow Rocks
:30 Rest
:30 V-ups