MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Tabata (20 seconds on/10 seconds rest)
4 sets (each)
Row
Russian Kettlebell Swings
Up Downs
2. Workout Prep
2 sets: 5/4 Calorie Row
4 Kettlebell Swings (build in weight)
Metcon
COMP: Metcon (Time)
3 Rounds
30/24 Calorie Row
30 Kettlebell Swings (53/35)
Target time: 8-10 minutes
Time cap: 14 minutes
Accessory Work
Metcon (Checkmark)
4 sets:
30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 1:00 beteen sets
Farmers Carry is single arm and needs to be as heavy a possible
FIT: Metcon (Time)
3 Rounds
25/20 Calorie Row
30 Kettlebell Swings (35/26)