MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10:00 AMRAP
5 Roll and Reach
10 Box Step Ups
10 Sit Ups
5 Muscle Cleans (empty bar)
2 Power Cleans (empty bar)
2. Workout Prep
3 sets:
5/4 Calorie Ski (build in pace)(or Row)
2 Box Jumps (build in height)
2 Power Cleans (build in weight)
Metcon
COMP: Metcon (Time)
Teams of 2
2 Sets
100/80 Calorie Ski Erg (OR Row)
50 Box Jumps (30/24)
30 Power Cleans (185/125)
-rest 6:00 between sets-
Target time each set: 12-14 minutes
Time cap each set: 16 minutes
FIT: Metcon (Time)
Teams of 2
2 Sets
80/64 Calorie Ski Erg (OR Row)
50 Box Jumps (24/20)
30 Power Cleans (155/105)
-rest 6:00 between sets-
BURN: Metcon (Time)
Teams of 2
2 Sets
60/48 Calorie Ski Erg (OR Row)
50 Box Step Ups (24/20)
30 Dumbbell Power Cleans (moderate)
-rest 6:00 between sets-