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-