MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

Every minute (9 minutes)

Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings

Minute 2: 10/8 Calorie Row (build in pace)

Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)

2. Strength Prep

10 minutes to establish a heavy 2 rep Shoulder Press

3. Workout Prep

2 sets:

1 Wall Walk

4 Kettlebell Swings (build in weight)

5/4 Calorie Row (build in pace)

Weightlifting

Shoulder Press

10 minutes to establish a Heavy 2 rep

Metcon

COMP: Metcon (Time)

5-4-3-2-1

Wall Walks

25-20-15-10-5

Kettlebell Swings (70/53)

Calorie Row

(Women Calories: 20-16-12-8-4)
Target time: 12-14 minutes

Time cap: 16 minutes

Stimulus is moderate pacing across the entirety of the workout. This workout will heavily emphasize shoulder endurance, especially through wall walks and kettlebells.

Use the first round to establish a rhythm and see how the upper body grooves in. Be cautious going through the second round. It’s all downhill from there.

FIT: Metcon (Time)

4-3-2-1-1

Wall Walks

25-20-15-10-5

Kettlebell Swings (53/35)

20-16-12-8-4

Calorie Row

(Women Calories: 16-12-10-6-4)
Stimulus is moderate pacing across the entirety of the workout. This workout will heavily emphasize shoulder endurance, especially through wall walks and kettlebells.

Use the first round to establish a rhythm and see how the upper body grooves in. Be cautious going through the second round. It’s all downhill from there.

BURN: Metcon (Time)

5-4-3-2-1

Inch Worms

15-12-9-6-3

Russian Kettlebell Swings (light)

(Women Calories: 11-9-7-5-3)

Calorie Row
Stimulus is moderate pacing across the entirety of the workout. This workout will heavily emphasize shoulder endurance, especially through wall walks and kettlebells.

Use the first round to establish a rhythm and see how the upper body grooves in. Be cautious going through the second round. It’s all downhill from there.