MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
3 sets
5 Down Dog to Seal
5 Russian Kettlebell Swings
5 Goblet Squats
10 Box Step Ups (low)
2. Workout Prep
2 sets:
2 Goblet Squats
2 Kettlebell Swings
2 Step Ups
2 Box Jumps
*Build in weight and height
Metcon
COMP: Metcon (Time)
2 rounds
30 Kettlebell Goblet Squats (53/35)
30 Step Ups (24/20)
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20) (OR Step Ups holding KB 53/35)
** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion.
* Target time: 10-12 minutes
* Time cap: 15 minutes
# STIMULUS and GOALS
* Stimulus is moderate/purposeful effort on kettlebell and box with strategic reps. You should plan to rest between the movements and not during. Be as efficient as possible while avoiding burnout.
FIT: Metcon (Time)
2 rounds
30 Kettlebell Goblet Squats (35/25)
30 Step Ups (20/16)
30 Kettlebell Swings (35/25)
30 Box Jumps (20/16)(OR Step Ups holding KB)
* Target time: 10-12 minutes
* Time cap: 15 minutes
# STIMULUS and GOALS
* Stimulus is moderate/purposeful effort on kettlebell and box with strategic reps. You should plan to rest between the movements and not during. Be as efficient as possible while avoiding burnout.