MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Row (build in pace)
-into-
6:00 AMRAP
5 Kip Swings
5 Hanging Knee Raises
8 Dumbbell Snatches (light)
4 Inch Worms
2. Workout Prep
2 sets:
5 Calorie Row
4 Hang Dumbbell Snatch (build in weight)
3 Toes to Bar
Metcon
COMP: Metcon (Time)
50/40 Calorie Row
40 Alternating Hang Dumbbell Snatch (50/35)
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch (50/35)
50/40 Calorie Row
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate, chipper-style pacing throughout. Be careful, this workout will get realy “grippy” if you let it. Make smart and calculated stops to avoid blowing up the arms.
FIT: Metcon (Time)
40/32 Calorie Row
40 Hang Dumbbell Snatch (35/25)
30 Toes to Bar
40 Hang Dumbbell Snatch (35/25)
40/32 Calorie Row
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate, chipper-style pacing throughout. Be careful, this workout will get really “grippy” if you let it. Make smart and calculated stops to avoid blowing up the arms.
Weightlifting
Metcon (Checkmark)
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-