CrossFit – Thu, Feb 29

MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row

-into-

6 min AMRAP

30-second Jump Rope

5 Dynamic Squat Stretches.

5 Back Squats (Build in weight)

4 Box Jumps (low)

3. Workout Prep

2 sets

10 Double unders

5 Dumbbell Front Squats (build in weight)

4 Box Jump Overs (build in height)

Weightlifting

Back Squat

5 sets of 5 Back Squats @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon

COMP: Metcon (Time)

For TIme:

120 Double Unders

40 Dumbbell Front Squats (50s/35s)

20 Box Jump Overs (24/20)
Target time: 5-6 minutes

Time cap: 9 minutes

Stimulus for todays workout is a moderate push pace effort while managing lactic build in the lower body.

FIT: Metcon (Time)

ForTIme:

100 Double Unders

40 Dumbbell Front Squats (35s/25s)

20 Box Jump Overs (20/16)
Target time: 5-6 minutes

Time cap: 9 minutes

Stimulus for todays workout is a moderate push pace effort while managing lactic build in the lower body.

BURN: Metcon (Time)

For Time;

120 Single Unders

30 Dumbbell Front Squats (light)

20 Box step up and Overs (20/16)