MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10:00 AMRAP
5 Worlds Greatest Stretch (each)
25ft Lizard crawl
5 Muscle Cleans
5 Shoulder Press
10 Single Arm Dumbbell Bench (each)
2. Workout Prep
3 sets (with partner)
10ft Back Rack Walking Lunge (build in weight)
5 Dumbbell Bench Press (build in weight)
Metcon
COMP: Metcon (Time)
Teams of 2
For time:
32-64-96
Back Rack Step Back Lunge (115/85)
100-60-40
Dumbbell Bench Press (50s/35s)
400m team run after each set of DB Bench (3 runs total)
The lunge is split up between the athletes however they choose. Same with the bench press, communicate and have a plan on sets so the partner not working is ready to jump in when called.
FIT: Metcon (Time)
For time:
32-64-96
Back Rack Lunge (95/65)
100-60-40
Dumbbell Bench Press (35s/25s)
The lunge is split up between the athletes however they choose. Same with the bench press, communicate and have a plan on sets so the partner not working is ready to jump in when called.