MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
150m Row
5 wall balls (focus on breathing and cycling arms)
3 Step-ups (each side)
3 Devil’s Press (lightweight – focus on swing through legs)
2. Workout Prep
– With Partner –
1 set
5 Wall Balls (each)
20 sec. Row (each)
5 Box Jumps (each)
2 Devils Press (each)
Metcon
COMP: Metcon (Time)
Teams of 2
250 Wallballs (20/14)
200/150 Calorie Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)
Target time: sub 30 minutes
Time cap: 40minutes
STIMULUS and GOALS
Workout is a chipper. All reps are split between partners. Athletes will work through all reps (with one resting and one working) of a movement before moving to the next. Athletes should move at an intensity that will allow them to stay steady and at a constant pace.
FIT: Metcon (Time)
200 Wallballs (14/10)
150/120 Calorie Row
100 Box Jumps (20/16)
50 Devil’s Press (35’s/25’s)
Target time: sub 30 minutes
Time cap: 40minutes
STIMULUS and GOALS
Workout is a chipper. All reps are split between partners. Athletes will work through all reps (with one resting and one working) of a movement before moving to the next. Athletes should move at an intensity that will allow them to stay steady and at a constant pace.