MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
5 Back Squats (empty bar (build across)
10-second Hollow Hold
10 Walking lunge Steps
5 Low Box Jumps
2. Workout Prep
2 sets
2 Back Squats (build in weight)
4 Walking Lunge steps
1 Box Jump (build in height)
Metcon
COMP: Metcon (Time)
3 rounds
10 Back Squats (205/135)
100ft Walking Lunge
10 Box Jumps (30/24)
* Target time: 7-9 minutes
* Time cap: 12 minutes
* Grit and Grind is the theme going into today’s workout. We want to challenge you to push through the pain as the lactic acid builds. Aim for consistent round times across the 3 rounds.
* Ideally, we want the bar taken from the floor for the back squats. However, if you are uncomfortable transitioning to the back rack with the weight, please go from the rack
FIT: Metcon (Time)
3 rounds
10 Back Squats (165/115)
100ft Walking Lunge
10 Box Jumps (24/20)
* Target time: 7-9 minutes
* Time cap: 12 minutes
* Grit and Grind is the theme going into today’s workout. We want to challenge you to push through the pain as the lactic acid builds. Aim for consistent round times across the 3 rounds.
* Ideally, we want the bar taken from the floor for the back squats. However, if you are uncomfortable transitioning to the back rack with the weight, please go from the rack
BURN: Metcon (Time)
3 rounds
10 Back Squats (light)
50ft Walking Lunge
10 Box Step Ups (20/16)
Accessory Work
Metcon (Checkmark)
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-