MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
2. Workout Prep
3 sets:
20 Second Row (workout pace)
5 Wall Balls
3 Dumbbell Box Step Ups (work up in weight and height)
Metcon
COMP: Metcon (Time)
Teams of 2
2000/1750m Row or ski
200 Wall Balls (20/14)
800m run
100 Dumbbell Box Step Ups (24/20)(50s/35s)
2000/1750m Row or ski
Target time: 28-32 minutes
Time cap: 40 minutes
FIT: Metcon (Time)
Teams of 2
1750/1500m Row or ski
150 Wall Balls (14/10)
600m run
100 Dumbbell Box Step Ups (20/16)(35s/25s)
1750/1500m Row or ski
Target time: 28-32 minutes
Time cap: 40 minutes