MobTown CrossFit – CrossFit
Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Row
-into-
3 sets:
3 Inch Worms
10 Banded Pass Throughs
10 Deadbugs
5 Shoulder Press (empty bar)
2. Strength
Build up to a Heavy Shoulder Press
10-12 minutes
3. Workout Prep
2 sets:
100m Rowling Practice
3 Bench Press (build in weight)
Weightlifting
Shoulder Press
Build up to a Heavy Shoulder Press
10-12 minutes
Metcon
COMP: Metcon (3 Rounds for time)
Teams of 2
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)
Here we go! The infamous warm-up turned workout, “Rowling.” Athletes will partner up and go 1:1 on sets until they have each completed 10 rds, 3 times through. The partner not working is in charge of spotting on the bench and letting their teammate know their penalty count. Today’s intensity should be moderately high, but also where athletes are having fun.
FIT: Metcon (3 Rounds for time)
Teams of 2
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (135/80) for every meter over or under 100m (5 rep limit)
Here we go! The infamous warm-up turned workout, “Rowling.” Athletes will partner up and go 1:1 on sets until they have each completed 10 rds, 3 times through