MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

8:00 AMRAP

5 Dynamic Squat Stretches

5 Wall Balls (light)

10 Box Step Ups

5 GHDs (or V-Ups)

10 Ring Rows

2. Workout Prep

2 sets:

5 Wall Balls

3 Box Jumps

5 GHDs

1 Rope Climb, half way (or 5 Elevated Ring Rings)

Metcon

COMP: Metcon (Time)

For time:

30 Wall Ball (20/14)

50 Box Jump Overs (24/20)

30 Wall Ball (20/14)

50 GHD Sit Ups

30 Wall Ball (20/14)

6 Rope Climbs
* Target time: 12-14 minutes

* Time cap: 20 minutes

* Chipper time!

Today’s workout is going to be a grind as we hack away at a lower-body muscle endurance party. You will be tasked with keeping a moderate and steady pace with strategic reps and adjusted intensity to survive.

FIT: Metcon (Time)

For time:

25 Wall Ball (20/14)

40 Box Jump Overs (24/20)

25 Wall Ball (20/14)

40 V-Ups

25 Wall Ball (20/14)

4 Rope Climbs (Or 20 Elevated Ring Rows)
* Target time: 12-14 minutes

* Time cap: 20 minutes

* Chipper time!

BURN: Metcon (Time)

For time:

20 Wall Ball Thrusters (light)

40 Box Step Ups (20/16)

30 Wall Ball Thrusters (light)

40 Sit Ups

30 Wall Ball Thrusters (light)

6 Zombie Rope Climbs (Or 30 Ring Rows)

Gymnastics

Strict Pull Ups Week 2 (Checkmark)

COMP

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang

Followed by 5 Strict or Box Assist pull-ups

–rest 90 seconds between sets–

FIT

3 rounds of:

10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang

Followed by 3-5 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

BURN

3 rounds of:

10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang

Followed by 2 Box Assist pull-ups

–rest 90 seconds between sets–