MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
2 sets
20 Banded Side Steps
10 Banded Squats
-into-
8:00 AMRAP
5 Back Squats (empty bar- build across sets)
3 Inch Worms
3 Up-downs over bar
10 PVC Passthroughs
2. Strength
Back Squat:
3. Workout Prep
2 sets:
2 Burpee Pull Ups
2 Box Jump Overs (build in height)
Weightlifting
Back Squat
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
COMP: Metcon (AMRAP – Reps)
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over (30/24)
Target Round: Round of 15 Box Jump Overs
Minimum Round before scaling: Round of 12 Burpee Pull Ups
The stimulus is moderate pacing while being slightly conservative early on to allow for a constant workflow through the larger sets. This workout is all Up and Down, which will make breathing difficult as the reps climb.
FIT: Metcon (AMRAP – Reps)
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over (24/20)
Target Round: Round of 15 Box Jump Overs
Minimum Round before scaling: Round of 12 Burpee Pull Ups
The stimulus is moderate pacing while being slightly conservative early on to allow for a constant workflow through the larger sets. This workout is all Up and Down, which will make breathing difficult as the reps climb.
BURN: Metcon (AMRAP – Reps)
10:00 Amrap
3-6-9-12-15. . .
Up Down + Ring Row
Box Step Up and Over (24/20)