MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
20 Banded Side Steps
5 Banded Tempo Squats (3-sec descent)
10 PVC Pass Throughs
-into-
3 sets:
5/4 Calorie Row
5 Empty Bar Front Squats
5 Empty Bar Shoulder Press
3 Empty Bar Push Jerks
2. Strength Prep
1 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy complex in 10-12 minutes –
3. Workout Prep
1 set:
5/4 Calorie Row
1x50ft Shuttle Run *At workout pace
Weightlifting
Front Squat + Push Press + Push Jerk
1 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10-12 minutes –
Metcon
COMP: Metcon (3 Rounds for time)
3 sets (Every 5:00)
5-10-15 Calorie Row
-3x50ft Shuttle Run after each Row *Women’s Calories: 4-8-12
* Target time each set: 2:30-3 minutes
* Time cap each set: 4 minutes
# STIMULUS and GOALS
* Stimulus is moderate-high intensity
FIT: Metcon (3 Rounds for time)
3 sets (Every 5:00)
4-8-12 Calorie Row
*3x50ft Shuttle Run after each Row
*Women’s Calories: 3-7-10
* Target time each set: 2:30-3 minutes
* Time cap each set: 4 minutes
# STIMULUS and GOALS
* Stimulus is moderate-high intensity