MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warmup
-into-
8:00 AMRAP
30-second Row (build in pace)
3 Bench Press (empty bar – build across)
5 Dumbbell Front Squats
5 Dumbbell Push Press
2. Strength
5 sets x 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
5/4 Calorie Row
3 Dumbbell Thrusters
*Build in pace and weight
Weightlifting
Bench Press
5 sets x 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (Time)
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)
* Target time: 9-11 minutes
* Time cap: 14 minutes
* Stimulus is moderate, steady intensity on the rower with fast, quick sets on Thrusters to strategically utilize rest to avoid burning out and losing out on time to row.
FIT: Metcon (Time)
For Time:
1750/1500m Row
Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s)
* Target time: 9-11 minutes
* Time cap: 14 minutes
* Stimulus is moderate, steady intensity on the rower with fast, quick sets on Thrusters to strategically utilize rest to avoid burning out and losing out on time to row.
BURN: Metcon (Time)
For Time:
1200/1000m Row
Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (light)