MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8 min Amrap:
:30 sec Row
5 Box Step Ups (each side)
5 Abmat Sit Ups
2 Sandbag Over Bar/Box (light)
2. Workout Prep
2 sets:
4 Wall Ball Sit Ups
2 Box Jumps
1 Sandbag Over Bar/Box (build in weight)
Metcon
COMP: Metcon (5 Rounds for reps)
5 sets:
3:00 Amrap
15 Wall Balls Sit Ups (20/14)
12 Box Jumps (24/20)
Max Sandbag Over Bar on Rig (150/100) (Or Power Snatch (135/95)
-rest 3:00 between sets-
Target number of reps each set: 8-10 total reps
Minimum number of reps before scaling: 5 reps
You should have at least 1 minute on the bag
SCORE IS NUMBER OF SANDBAGS OVER BAR
FIT: Metcon (5 Rounds for reps)
5 sets:
3:00 Amrap
12 Wall Balls Sit Up (14/10)
10 Box Jumps (20/16)
Max Sandbag Over Box/Bar on Rig (100/70) (Or Power Snatch (115/85)
rest 3:00 between sets
Target number of reps each set: 8-10 total reps
Minimum number of reps before scaling: 5 reps
SCORE IS NUMBER OF SANDBAGS OVER BAR
BURN: Metcon (5 Rounds for reps)
5 sets:
3:00 Amrap
15 Sit Ups
12 Box Step Ups (20/16)
Max Dumbbell Power Clean (35s/25s)
rest 3:00 between sets
Target number of reps each set: 8-10 total reps
Minimum number of reps before scaling: 5 reps
SCORE IS NUMBER OFDB POWER CLEANS