MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate*

3 Rounds (each)

Partner Rowling – 100m

*Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)

-into-

3 min AMRAP

5 world’s greatest stretch (each side)

4 box jump overs

2. Workout Prep

2 sets

5/4 Calorie Row (Workout Pace)

2 Burpee Box Jump Overs

Metcon

COMP: Metcon (5 Rounds for time)

Every 6:00 ( 5 sets)

15/12 Calorie Row

10 Burpee Box Jump Over 24/20

12/10 Calorie Row

10 Burpee Box Jump Over 24/20

9/7 Calorie Row
* Target time each set: 4-5 minutes

* Time cap: 6 minutes

# STIMULUS and GOALS

* Stimulus is Moderate/High intensity, steady, consistent effort throughout rounds. We are aiming to maintain consistent scores across rounds or get slightly faster each round. This workout has 5 separate scores and you should be getting at least 60 seconds of rest each round. If you get less than 60 seconds of rest on the first round, adjust rowing calories by 2 calories on each row and Burpee box get overs by 1-2 on each set.

FIT: Metcon (5 Rounds for time)

Every 6:00 ( 5 sets)

12/10 Calorie Row

8 Burpee Box Jump Over 24/20

10/8 Calorie Row

8 Burpee Box Jump Over 24/20

8/6 Calorie Row
* Target time each set: 4-5 minutes

* Time cap: 6 minutes

# STIMULUS and GOALS

* Stimulus is Moderate/High intensity, steady, consistent effort throughout rounds. We are aiming to maintain consistent scores across rounds or get slightly faster each round. This workout has 5 separate scores and you should be getting at least 60 seconds of rest each round. If you get less than 60 seconds of rest on the first round, adjust rowing calories by 2 calories on each row and Burpee box get overs by 1-2 on each set.

BURN: Metcon (5 Rounds for time)

Every 6:00 ( 5 sets)

10/8 Calorie Row

6 Burpee Box Step Up & Overs (24/20)

8/6 Calorie Row

6 Burpee Box Step Up & Overs (24/20)

6/4 Calorie Row