MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Row (build in pace)
-into-
7:00 AMRAP
5 Up Downs
5 Inchworms
5 Roll and Reach
25ft Walking Lunge
2. Workout Prep
2 sets: With partner
20-second Row
-build in pace, practice transitioning on and off the rower-
Metcon
COMP: Metcon (Time)
12 sets (work:rest (1:1))
250/200m Row
score is total time
* Target time each set: 50-60 seconds
* Time cap each set: 65 seconds
* Stimulus is a moderate-high, consistent effort for the entirety of the workout
FIT: Metcon (Time)
12 sets (work:rest (1:1))
12 sets (each)
200/175m Row
score is total time
* Target time each set: 50-60 seconds
* Time cap each set: 65 seconds
* Stimulus is a moderate-high, consistent effort for the entirety of the workout
Weightlifting
()
Metcon (Checkmark)
3 Rounds
8 Single Arm Overhead Kettlebell sit-ups (left/right)
-rest 30 seconds-
8 Around the Worlds (each side)
-rest 30 seconds-
30 yd KB Front Racked/Overhead Carry (left/right)
* Rest 2 minutes between rounds