MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
100m Run
10 Dynamic Squat Stretches
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Ring Rows
2. Workout Prep
2 sets:
50m Run (At workout pace)
3 Thrusters (build in weight)
5 Pull Ups
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups
* Target number of Rounds: 4.5 Rounds +
* Minimum number of Rounds before scaling: 3 rounds
FIT: Metcon (AMRAP – Rounds and Reps)
22:00 AMRAP
400m Run
7 Thrusters (115/80)
14 Pull Ups
* Target number of Rounds: 4.5 Rounds +
* Minimum number of Rounds before scaling: 3 rounds
BURN: Metcon (AMRAP – Rounds and Reps)
22:00 AMRAP
300m Run
7 Dumbbell Thrusters (light)
20 Ring Rows