MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
2 min Choice of Machine
-into-
3 Rounds (each)
Partner Rowling – 100m
*Penalty is over/under number multiplied by 5 in single unders (Max 10)
2. Workout Prep
2 sets:
5/4 Calorie Row (workout pace)
10 Double Unders
Metcon
COMP: Metcon (Time)
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8
Target time each set: 3:30-4:30
Time cap each set: 5 minutes
STIMULUS and GOALS
Stimulus is moderate/moderate high intensity.
FIT: Metcon (Time)
3 sets:
16-12-8 (14-10-6)
Calorie Row
32-24-16
Double Unders
-Rest 3 minutes between sets-
Target time each set: 3:30-4:30
Time cap each set: 5 minutes
STIMULUS and GOALS
Stimulus is moderate/moderate high intensity.
BURN: Metcon (Time)
3 sets:
12-10-8 (10-8-6)
Calorie Row
48-40-32
Single Unders
Target time each set: 3:30-4:30
Time cap each set: 5 minutes
STIMULUS and GOALS
Stimulus is moderate/moderate high intensity.