MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
45-second Row
10 Deadbugs
10 Cossack Squats
5 Pike Push Ups
5 Deadlifts (empty bar – build across sets)
2. Strength
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-
3. Workout Prep
2 sets:
2 Handstand Push Ups
3 Hang Dumbbell Snatch (Right and Left)
10ft Right Arm Overhead Lunge
10ft Left Arm Overhead Lunge
Deadlift
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-
Metcon
COMP: Metcon (4 Rounds for time)
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)
* Target time each set: 2:30-3:00 minutes
* Time cap each set: 3:45
* Stimulus is moderate intensity across all sets
FIT: Metcon (4 Rounds for time)
4 Sets: (Every 5:00)
8 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (35/25)
25ft Right Arm Overhead Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
25ft Left Arm Overhead Dumbbell Walking Lunge (35/25)
* Target time each set: 2:30-3:00 minutes
* Time cap each set: 3:45
* Stimulus is moderate intensity across all sets
BURN: Metcon (4 Rounds for time)
4 Sets: (Every 5:00)
10 Push Ups
10 Right Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)
10 Left Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)