MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
8 min amrap:
:30 sec Row
3 Dumbbell Burpee Deadlifts
3 Double Hang Snatches
5 Bird Dogs
5 Deadbugs
2. Workout Prep
1 set:
5/4 Calorie Row
2 Devils Press
Metcon
COMP: Metcon (Time)
27-21-15-9
Calorie Row
Devil’s Press (35s/20s)
*Women’s Calories: 22-16-12-8*
Target time: 13-15 minutes
Time cap: 18 minutes
Stimulus is moderate pacing across the metcon. This workout will be particularly grip intensive, so you should be mindful of keeping a relaxed grip during the row portion. Pacing is going to be key!
This is going to be a grind. The first 2 rounds of devils press (27-21) will feel like an eternity. Hang on and pick up the pace when you see the light at the end of the tunnel.
FIT: Metcon (Time)
22-16-12-8 (Female: 18-14-10-6)
Calorie Row
Devil’s Press (25s/15s)
Target time: 13-15 minutes
Time cap: 18 minutes
Stimulus is moderate pacing across the metcon. This workout will be particularly grip intensive, so you should be mindful of keeping a relaxed grip during the row portion. Pacing is going to be key!
This is going to be a grind. The first 2 rounds of devils press (27-21) will feel like an eternity. Hang on and pick up the pace when you see the light at the end of the tunnel.
BURN: Metcon (Time)
21-15-9-6 (Female: 16-12-8-4)
Calorie Row
Devils Press (light)
Accessory Work
Hamstring Ring Curls
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise
CORE: Core Work #1 (3 Rounds:
:30 plank
:30 Rest
:30 Hollow Rocks
:30 Rest
:30 V-ups)
3 Rounds:
:30 plank
:30 Rest
:30 Hollow Rocks
:30 Rest
:30 V-ups