MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
45-Second Ski (or Row)
10 Roll and Reach
10 Iron Cross
10 Scorpions
10 Downward Dog to Seal Pose
2. Workout Prep
2 sets:
5/4 Calorie Ski
5 GHD’s
5 V-Ups
Metcon
ALL: PART 1 (5 Rounds for time)
5 sets: (1:1)
12/10 Calorie Ski (Or Row)
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Ski (Or Row)
10 V-Ups
-rest at least 3:00 before beginning accessory –
Target time each set: 2:15-2:30
Time cap each set: 3 minutes
These are intended to give you a great “pump” for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work.
The intensity is designed just to be MODERATE! It is so we can come and do a workout to get a “pump,” sweat some, and get out of breath.
Approach each movement consistently to help keep a steady workflow without over-resting or blowing up your core.
PART 2 (Weight)
4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds