MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
4 sets
Tabata Row (20 seconds on/10 seconds off)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + TorsoTwist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
2 . Workout Prep
2 sets:
5 Air Squats
5 Push Ups
5 Wall Balls (build in weight)
Weightlifting
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
COMP: Metcon (Time)
75 Air Squats
25 Push Ups
50 Wall Balls (30/20)
25 Push Ups
75 Air Squats
Target time: 9-11 minutes
Time cap: 14 minutes
Stimulus is steady, chipper-like pacing throughout this workout. Heavy wall balls will be affected by the opening set of air squats and push-ups
FIT: Metcon (Time)
For Time:
60 Air Squats
20 Push Ups
50 Wall Balls (20/14)
20 Push Ups
60 Air Squats
Target time: 9-11 minutes
Time cap: 14 minutes
Stimulus is steady, chipper-like pacing throughout this workout. Heavy wall balls will be affected by the opening set of air squats and push-ups
BURN: Metcon (Time)
For Time:
50 Air Squats
15 Bar Push Ups
30 Wall Ball Thrusters (light)
15 Bar Push Ups
50 Air Squats