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