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–