MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warm-up
-into-
3 Rounds (each)
Partner Rowling
(Max 5 penalty synchro burpees)
2. Workout Prep
2 sets:
5/4 Calorie Row
2 Burpee Over Rower
Metcon
COMP: Metcon (Time)
3 sets for time:
21-15-9
Calorie Row
15-12-9
Burpee Over Rower
-Rest 1:1 between sets-
*Females Calories: 16-12-8
A set is all of the rows and all of the burpees.
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Stimulus is steady pacing across sets with the goal of scoring similar times on each set.
Row: Pacing on the rower should be aggressive (80%) and not to the point of a sprint. Tamper down the last 2-3 calories for a smoother exit to the burpees. Athletes should adjust the damper to between a 6-8 setting
FIT: Metcon (Time)
3 sets
16-12-8
Calorie Row
12-9-6
Burpee Over Rower
Rest 1:1 between sets
Female calories: 12-9-6
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Stimulus is steady pacing across sets with the goal of scoring similar times on each set.
Row: Pacing on the rower should be aggressive (80%) and not to the point of a sprint. Tamper down the last 2-3 calories for a smoother exit to the burpees. Athletes should adjust the damper to between a 6-8 setting
BURN: Metcon (Time)
3 sets
12-9-6
Calorie Row
Burpees
Female calories: 8-6-4
Accessory Work
ROMWOD (No Measure)
ROMWOD
Coaches, choose a Pliability Quick Session under the Explore tab/