MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets

30-second Jump Rope

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

10 Single Arm Dumbbell Shoulder Press (each)

10 Hollow Rocks

2. Strength

Strict Press 10RM

3. Workout Prep

2 sets

10 Double Unders

5 Wall Balls

Weightlifting

Shoulder Press

Heavy 10 rep (10-12 minutes)

Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set). For working sets, we want to hit a few lifts of 3-5 reps and save the 10 rep for the final attempt.

Metcon

COMP: Metcon (Time)

100 Double Unders

40 Wall Balls (20/14)

100 Double Unders

30 Wall Balls (20/14)

100 Double Unders

20 Wall Balls (20/14)
* Target time: 9-11 minutes

* Time cap: 15 minutes

* Stimulus is moderate pacing.

FIT: Metcon (Time)

80 Double Unders

40 Wall Balls (14/10)

80 Double Unders

30 Wall Balls (14/10)

80 Double Unders

20 Wall Balls (14/10)
* Target time: 9-11 minutes

* Time cap: 15 minutes

* Stimulus is moderate pacing.

BURN: Metcon (Time)

100 Single Unders

30 Wall Balls

100 Single Unders

20 Wall Balls

100 Single Unders

10 Wall Balls