MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
1:00 Machine
50ft Empty Sled push (Or 10 Box Step Ups)
10 Ring Rows
5 Inch Worms
2. Workout Prep
2 sets:
100m Run (workout pace)
10’ Sled Push (build-in weight)
3 Bench Press (build-in weight)
Metcon
COMP: Metcon (Time)
5 rounds
300m Run (together)
100’Dumbbell Lunge Walk (50s/35s)
30 Bench Press (135/95)
Target time: 17-19 minutes
Time cap: 24 minutes
The stimulus for today’s workout is a long, steady grind effort where pacing and sets stay consistent across the 5 rounds. It’s a long workout where the lower body get’s attacked while the bench is there to give athletes a break. The first round will tell you everything you need to know, so recommend to athletes on light-moderate pacing with similar round times.
FIT: Metcon (Time)
5 rounds
300m Run
Dumbbell Lunge Walk (35s/25s)
15 Bench Press (115/80)
The stimulus for today’s workout is a long, steady grind effort where pacing and sets stay consistent across the 5 rounds. It’s a long workout where the lower body get’s attacked while the bench is there to give athletes a break. The first round will tell you everything you need to know, so recommend to athletes on light-moderate pacing with similar round times.