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.