MobTown CrossFit – CrossFit
Weightlifting
Shoulder Press
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
Metcon
COMP: Metcon (Time)
5 Rounds
21 Kettlebell Swings (53/35)
21 Wall Balls (20/14)
42 Crossover Single Unders
Target time: 14-16 minutes
Time cap: 18 minutes
Stimulus is moderate intensity. Focus on steady pacing through all movements and do not get caught up in going unbroken, only to have prolonged rest periods between movements. Planned rests can help keep the overall intensity up. Try to have replicated sets and round times across the entire workout.
This workout puts a heavy emphasis on cardio
FIT: Metcon (Time)
5 Rounds
21 Kettlebell Swings (35/26)
21 Wall Balls (14/10)
42 Double Unders or 84 singles
Target time: 14-16 minutes
Time cap: 18 minutes
Stimulus is moderate intensity. Focus on steady pacing through all movements and do not get caught up in going unbroken, only to have prolonged rest periods between movements. Planned rests can help keep the overall intensity up. Try to have replicated sets and round times across the entire workout.
This workout puts a heavy emphasis on cardio
BURN: Metcon (Time)
5 Rounds
15 Russian Kettlebell Swings (light)
15 Wall Ball Thrusters (light)
30 Single Unders