MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
7:00 AMRAP
10 Walking Lunge Steps
10 Cossack Squats
5 Med Ball Clean (practice-light weight)
2. Workout Prep
2 sets:
4 Wall Ball Walking Lunges
3 Hang Wall Ball Cleans (build-in weight)
Metcon
COMP: Metcon (Time)
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
10 Wall Walks
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
The ball can be held any way for the lunges.
The cleans are hang squat cleans.
Target time: 10-12 minutes
Time cap: 15 minutes
BURN: Metcon (Time)
100ft Wall Ball Lunge (14/10)
40 Hang Wall Ball Cleans (14/10)
100ft Wall Ball Lunge (14/10)
8 Wall Walks
100ft Wall Ball Lunge (14/10)
40 Hang Wall Ball Cleans (14/10)
100ft Wall Ball Lunge (14/10)
The ball can be held any way for the lunges.
The cleans are hang squat cleans.
Target time: 10-12 minutes
Time cap: 15 minutes
Weightlifting
Push Press + Push Jerk + Shoulder to Overhead (Weight)
Every 2:00 for 5 sets, building in weight:
3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead
* Complex should be completed unbroken.