MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate*

Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)

-into-

3 sets:

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

10 Box Step Ups

5 Russian Kettlebell Swings

2. Workout Prep

2 sets:

5 Wall Balls

5 Box Jumps

5 Kettlebell Swings

Metcon

COMP: Morrison (Time)

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
* Target time: 20-22 minutes

* Time cap: 30 minutes

* The stimulus for today’s workout is moderate and steady pacing. We want athletes to aim for consistent sets on the wall balls/swings while keeping a near non-stop effort through the box jumps. The workout involves a lot of hip hinging, where athletes need to be cautious of leg and low box fatigue. Be sure to warm up and cool down properly for today’s grind.

FIT: Metcon (Time)

50-40-30-20-10

Wall Balls (14/10)

Box Jump (20/16)

Kettlebell Swings (35/25)
* Target time: 20-22 minutes

* Time cap: 30 minutes

* The stimulus for today’s workout is moderate and steady pacing. We want athletes to aim for consistent sets on the wall balls/swings while keeping a near non-stop effort through the box jumps. The workout involves a lot of hip hinging, where athletes need to be cautious of leg and low box fatigue. Be sure to warm up and cool down properly for today’s grind.