MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7s
-into-
10 min AMRAP
30-sec row (easy)
30-sec row (mod)
30-sec row (hard)
10 Alternating V-Ups
5 Single Arm DB Press (each side)
5 Negative Bench Press (Empty Bar)(3 sec down)
2. Workout Prep
With Partner
3 sets
5/4 Calorie Ski (each)
3 Bench Press (each/build in weight)
Metcon
COMP: Metcon (Time)
Teams of 2
50-40-30-20-10
Calorie Ski (Or Row)
Bench Press (135/95)
200m Run
*Womens Calories: 40-32-24-16-8
*One athlete works at a time, split reps as desired.
40 minute time cap
FIT: Metcon (Time)
Teams of 2
50-40-30-20-10
Calorie Ski (Or Row)
Bench Press (95/65)
100m Run
*Womens Calories: 40-32-24-16-8
*One athlete works at a time, split reps as desired.
40 minute time cap