MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 inch worms
5 Back Squats (empty bar – build in weight)
2. Strength
6 sets x 2 Back Squats (75%)
-Every 1:30-
3. Workout Prep
2 sets:
5 Wall Balls
3 Pull Ups
1 Wall Walk
Weightlifting
Back Squat
6 sets x 2 Back Squats (75%)
-Complete a set every 1:30-
Metcon
COMP: Metcon (Time)
2 sets:
3 Rounds
15 Wall Balls (20/14)
9 Pull Ups
3 Wall Walks
-rest 3:00 between sets
Target time each set: Sub 5 minutes
Time cap each set: 7 minutes (overall time cap: 17 minutes)
Stimulus is moderate intensity across rounds. Utilize the time between stations to shake out your arms in preparation for pull ups and wall walks.
FIT: Metcon (Time)
2 sets:
3 Rounds
12 Wall Balls (20/14)
8 Pull Ups
2 Wall Walks
-rest 3:00 between sets
Target time each set: Sub 5 minutes
Time cap each set: 7 minutes (overall time cap: 17 minutes)
Stimulus is moderate intensity across rounds. Utilize the time between stations to shake out your arms in preparation for pull ups and wall walks.
BURN: Metcon (Time)
2 sets:
3 Rounds
10 Wall Ball Thrusters (light)
8 Ring Rows
3 Inch Worms
-rest 3:00 between sets