MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warmup
-into-
8:00 AMRAP
30 sec machine
3 Bench Press (empty bar – build across)
10 Walking Lunge Steps
2. Strength Prep
Athletes will be benching at 85% for 5 x 2.
3. Workout Prep
2 sets: (each)
5/4 Calorie Row
4 Jumping Split Lunges
Weightlifting
Bench Press
5 sets x 2@85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
18:00 Amrap(1:1 work:rest)
14/11 Calorie Row
14 Alternating Jumping Split Lunges (7 each leg)
Stimulus is moderate to high intensity. Lower rep requirements on both movements to keep stimulus and 1:1 work/rest means that athletes can push the pace on rounds
FIT: Metcon (AMRAP – Rounds and Reps)
18:00 Amrap(1:1 work:rest)
12/10 Calorie Row
12 Alternating Jumping Split Lunges (6 each leg)
Stimulus is moderate to high intensity. Lower rep requirements on both movements to keep stimulus and 1:1 work/rest means that athletes can push the pace on rounds