MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10:00 AMRAP
10 Cossack Squats
10 Ring Rows
5 Hand Release Push Ups
5 V-Ups
3 Sandbag Deadlifts (light)
2. Workout Prep
2 sets:
1 Rope Climb (half Way)
5/4 Calorie Air Bike
3 Deficit Push Ups
10m Dumbbell Farmer Carry (build in weight)
10m Sandbag Bear Hug Carry (build in weight)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
Teams of 2 (1:1 on sets)
2 sets
3:00 AMRAP
1 Rope Climb (or 3 Burpee Pull Ups)
8/6 Calorie Air Bike
-rest 3:00-
3:00 AMRAP
15 Deficit Push Ups (4in/2in)
75ft Farmers Carry (70s/50s)
-rest 3:00-
3:00 AMRAP
15 GHD Sit Ups (or V-Ups)
75ft Sandbag Bear Hug Carry (100/70) (OR Dumbbell Front Rack Carry (2×50/35))
-rest 3:00 between sets-
Explanation of Workout Flow
min 0-3: Partner 1 performs AMRAP A while Partner 2 rests
min 3-6: Partner 2 performs AMRAP A while Partner 1 rests
min 6-9: Partner 1 performs AMRAP B while Partner 2 rests
min 9-12: Partner 2 performs AMRAP B while Partner 1 rests
min 12-15: Partner 1 performs AMRAP C while Partner 2 rests
min 15-18: Partner 2 performs AMRAP C while Partner 1 rests
Start at the top and repeat (min 18 to 36)
AMRAP A is the rope climbs and air bike, AMRAP B is the push-ups and farmer carry, AMRAP C is the sit-ups and sandbag carry.