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