MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2 sets:

20 Banded Side Steps

10 Banded Glute Bridges

10 Dynamic Air Squats

-into-

3 sets:

20 Line Hops

2x50ft Shuttle Run

5 Wall Ball Front Squat

5 Wall Ball Push Press

2. Workout Prep

3 Wall Ball Thrusters

3 Wall Balls (heavy weight)

1x50ft Shuttle Run

Metcon

COMP: Metcon (Time)

50 Wall Ball Thrusters (20/14)

10x50ft Shuttle Run

40 Wall Balls (20/14)

10x50ft Shuttle Run

30 Wall Balls (30/20)

10x50ft Shuttle Run
Target time: 9-11 minutes

Time cap: 15 minutes

The stimulus is a moderate and steady effort across. Use a wall ball weight that will allow for near unbroken sets each round. The wall ball skill will increase after each set of shuttle runs. Focus on using the run as a recovery station to stay aggressive through the wall balls.

If space is limited for the shuttle runs please substitute 15/12 calories

FIT: Metcon (Time)

50 Wall Ball Thrusters (14/10)

10x50ft Shuttle Run

40 Wall Balls (14/10)

10x50ft Shuttle Run

30 Wall Balls (20/14)

10x50ft Shuttle Run
The stimulus is a moderate and steady effort across. Use a wall ball weight that will allow for near unbroken sets each round. The wall ball skill will increase after each set of shuttle runs. Focus on using the run as a recovery station to stay aggressive through the wall balls.

If space is limited for the shuttle runs please substitute 15/12 calories

BURN: Metcon (Time)

40 Wall Ball Thrusters (14/10)

10x50ft Shuttle Run

3 0 Wall Balls (14/10)

10x50ft Shuttle Run

2 0 Wall Balls (20/14)

10x50ft Shuttle Run

Accessory Work

Turkish Get Up

5 sets x 2 Turkish Get Ups (each side)

*Use a weight that is challenging but allows for good form throughout reps