MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
5 Rounds
“Rowling”
1 Banded Air Squat for every meter over/under 100m
(8 Banded Air Squat Max)
2. Workout Prep
2 sets:
5 Air Squats
5/4 Calorie Row
Metcon
COMP: Metcon (Time)
For Time:
100 Air Squats
100/80 Calorie Row
100 Air Squats
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate intensity across the majority of the workout into a strong push-pace effort through the final squats. Establish a smooth and steady pace to avoid blowing up your legs early on.
Grind through the squats, get on the rower, and hold a pace, then ignore the pain and fight hard until the end.
FIT: Metcon (Time)
For Time:
100 Air Squats
80/65 Calorie Row
100 Air Squats
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate intensity across the majority of the workout into a strong push-pace effort through the final squats. Establish a smooth and steady pace to avoid blowing up your legs early on.
Grind through the squats, get on the rower, and hold a pace, then ignore the pain and fight hard until the end.
BURN: Metcon (Time)
For Time:
50 Air Squats
50/40 Calorie Row
50 Air Squats
Accessory Work
Metcon (Checkmark)
4 Rounds
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 1 min between rounds-