MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
6 sets x 2 Deadlifts (75%)
-Every 1:30-
3. Workout Prep
2 sets:
4 Front Rack Lunges (build in weight)
4 Toes to Bar
Weightlifting
Deadlift
6 sets x 2 Deadlifts (75%)
-Complete a set every 1:30-
Metcon
COMP: Metcon (Time)
21-18-15-12-9-6
Front Rack Lunge (95/65)
Toes to Bar
Target time: 10-12 minutes
Time cap: 14 minutes
Stimulus is moderate pacing across the workout.
FIT: Metcon (Time)
21-18-15-12-9-6
Front Rack Lunge (75/55)
Knees to Elbows
Target time: 10-12 minutes
Time cap: 14 minutes
Stimulus is moderate pacing across the workout.