MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Fire Hydrants (each)
10 Banded Glute Bridges
-into-
8 min AMRAP
45-second Row
10 Alternating V-Ups
5 Deadlifts (empty-build across sets)
2. Strength
Deadlifts:
– Heavy Single (10-12 minutes)
3. Workout Prep
2 sets:
100m Row ( build in pace)
Weightlifting
Deadlift
Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
COMP: Metcon (8 Rounds for time)
Every 2:00 (16:00)
200/175m Row
15 V-Ups
Target time each set: 60-75 seconds
Time cap each set: 90 seconds
Today’s workout is going to be a push-pace effort. Intensity should be moderately high, intending to use the first 2 sets to establish a rhythm while aiming to sell out the final round. You will notice that both movements will heavily impact the core and breathing.
FIT: Metcon (8 Rounds for time)
Every 2:00 (16:00)
175/150m Row
12 V-Ups
Target time each set: 60-75 seconds
Time cap each set: 90 seconds
Today’s workout is going to be a push-pace effort. Intensity should be moderately high, intending to use the first 2 sets to establish a rhythm while aiming to sell out the final round. You will notice that both movements will heavily impact the core and breathing.
BURN: Metcon (8 Rounds for time)
Every 2:00 (16:00)
150/125m Row
15 Sit-ups