MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
20-second Single Leg Glute Bridge hold (each)
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
4 sets x 4 Deadlifts (85%)
-Complete a set every 2:30-
3. Workout Prep
2 sets:
50m Run (build in pace)
3 V-Ups
Weightlifting
Deadlift
4 sets x 4 Deadlifts (85%)
-Complete a set every 2:30-
Metcon
COMP: Metcon (AMRAP – Reps)
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-
Target number of Reps each set: 20+ reps
Minimum number of Reps each set before scaling: 15 reps
Stimulus today is high intensity. Work hard on the run, to have at least 60 seconds of time for the v-ups. But, be aware that the v-ups will be more difficult with an elevated heart rate
BURN: Metcon (AMRAP – Reps)
5 sets
2:00 AMRAP
150m Run
Max Sit Ups
-Rest 1:00 between sets-
Target number of Reps each set: 20+ reps
Minimum number of Reps each set before scaling: 15 reps
Stimulus today is high intensity. Work hard on the run, to have at least 60 seconds of time for the v-ups. But, be aware that the v-ups will be more difficult with an elevated heart rate