MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
45-second Machine
5 Inch Worms
3 Pike Push Ups
5 Kip Swings
5 Ring Rows
2. Workout Prep
2 sets:
2 Handstand Push Ups
3 Pull Ups
Gymnastics
Metcon (Checkmark)
6 rounds, every 90 seconds complete :
COMP: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up
FIT: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.
BURN: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)
COMP: Metcon (AMRAP – Reps)
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Pull-ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Score is Part 1.
Comment with your time for Part 2. Target Reps: 90+ (through 20 pull ups)
Minimum number of Reps: 60 reps (through 16 pull ups)
Part 2 Target Time: 8-9 minutes
Part 2 Time Cap: 10 minutes
FIT: Metcon (AMRAP – Reps)
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
3-6-9-12…
Pull ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Score is Part 1.
Comment with your time for Part 2. Target Reps: 90+ (through 20 pull ups)
Minimum number of Reps: 60 reps (through 16 pull ups)
Part 2 Target Time: 8-9 minutes
Part 2 Time Cap: 10 minutes
Metcon (AMRAP – Reps)
8:00 AMRAP
2-4-6-8…
Push Ups
4-8-12-16…
RIng Rows
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)