MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Pull Ups
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Single Arm Dumbbell Bench (light-each side)
5 Goblet Squats (light)
30-second Row
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Goblet Squats (build in weight)
100m Row
Metcon
COMP: Metcon (Distance)
4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time*
-Rest 2:30 between sets-
*Rollover meters count
Target number of meters each set: 200/150+ (800/600m+ Total)
Minimum number of meters before scaling: 150/100 (600/400m Total)
Workout is scored by total meters accumulated on each set (4 sets total).
FIT: Metcon (Distance)
4 sets
2:30 AMRAP
20 Bench Press (75/55)
20 Kettlebell Goblet Squats (35/26)
Max meter Row in remaining time
Rest 2:30 between sets Rollover meters count
Target number of meters each set: 200/150+ (800/600m+ Total)
Minimum number of meters before scaling: 150/100 (600/400m Total)
Workout is scored by total meters accumulated on each set (4 sets total).
BURN: Metcon (Distance)
4 sets
2:30 AMRAP
15 Dumbbell Bench Press (light)
15 Kettlebell Goblet Squats (light)
Max meter Row in remaining time
Rest 2:30 between sets
Accessory Work
Metcon (Checkmark)
4 rounds:
10 Kettlebell Side Bend (each side)
20 Dip-Supported Leg Raises
:30-45 sec Face-Up Chinese Plank
*Rest 2 minutes between rounds