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-