MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to 12in target
4 V-Ups
2 Burpee Broad Jumps (4/3)
Metcon
COMP: Metcon (AMRAP – Reps)
3:00 AMRAP
30 GHDs
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 GHDs
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 GHDs
Max Burpee Broad Jump (4ft/3ft)
* Target number of reps each set:
Set 1: 30+ Reps
Set 2: 30+ Reps
Set 3: 25+ Reps
* Minimum number of reps before scaling:
Set 1: 20 Reps
Set 2: 20 Reps
Set 3: 15 reps
FIT: Metcon (AMRAP – Reps)
3:00 AMRAP
25 V-Ups
Max Burpees
-Rest 2:00-
4:00 AMRAP
25 V-Ups
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
25 V-Ups
Max Burpee Broad Jump (3ft/2ft)
* Target number of reps each set:
Set 1: 30+ Reps
Set 2: 30+ Reps
Set 3: 25+ Reps
* Minimum number of reps before scaling:
Set 1: 20 Reps
Set 2: 20 Reps
Set 3: 15 reps
BURN: Metcon (AMRAP – Reps)
3:00 AMRAP
20 Sit Ups
Max Up Downs
-Rest 2:00-
4:00 AMRAP
20 Sit Ups
Max Up Downs to Bar
-Rest 2:00-
5:00 AMRAP
20 Sit Ups
Max up Down + Box Step Up (20)