MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Tabata Bike (8 sets)

-into-

3 sets:

10ft Walking Lunge

10 Banded Air Squats

10 Alternating V-Ups

2. Workout Prep

2 sets:

10ft Dumbbell Lunge (build in weight)

4 Dumbbell Front Squats (build-in weight)

Metcon

COMP: PART 1 (5 Rounds for time)

5 sets

50ft Dumbbell Front Rack Walking Lunge (50s/35s)

12 Dumbbell Front Squats (50s/35s)

-rest 2:00 between sets-

-rest as needed before Part 2-
ARGET SCORE

* Target Time each set: 2-3 minutes. But the main focus is to Just move Steady and get a good pump.

* Time cap each set: 4 minutes

FIT: PART 1 (5 Rounds for time)

5 sets

50ft Dumbbell Front Rack Walking Lunge (35s/25s)

12 Dumbbell Front Squats (35s/25s)

-rest 2:00 between sets-

ALL: PART 2 (Checkmark)

Every 1:00 (10:00)

Odd Minutes: 10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7

Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7