MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7s
-into-
8:00 AMRAP
10 Alternating V-Ups
10 Ring Rows
5 Bench Press (empty bar)
3-second Dead Hang + Strict Pull Up (Or Jumping Pull Up)
2. Strength
Bench Press:
– Heavy Single (10-12 minutes)
3. Workout Prep
3 sets:
3 Dumbbell Bench Press (build in weight)
2 Strict Pull Ups
Weightlifting
Bench Press
Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups (Or 10 Ring Rows)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 6 Rounds
Today’s workout is a push-pull strength endurance piece, focusing on upper-body stamina and muscular fatigue management. The goal is to maintain consistent pacing across all rounds, keeping rest minimal while ensuring quality reps.
FIT: Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
4 Strict Pull Ups (Or 8 Ring Rows)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 6 Rounds
Today’s workout is a push-pull strength endurance piece, focusing on upper-body stamina and muscular fatigue management. The goal is to maintain consistent pacing across all rounds, keeping rest minimal while ensuring quality reps.
BURN: Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
10 Dumbbell Bench Press (light)
10 Ring Rows