MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30-sec ski (easy)
20-sec ski (mod)
10-sec ski (hard)
10 Heel Toe Rocks
4 Updowns to Seal Pose + Box Jump (focus on transitions over the box)
5 Iron Cross on Floor (each side – 2-sec hold at end range)
2. Workout Prep
2 sets:
2 Burpee Box Jump Overs (Build in height)
COMP: Metcon (Time)
For Time:
100 Burpee Box Jump Overs (24/20)
TARGET SCORE
Target time: 8-10 minutes
Time cap: 15 minutes
Metcon (Time)
For Time:
100 Burpee Box Jump Overs (20/16)
TARGET SCORE
Target time: 8-10 minutes
Time cap: 15 minutes
Accessory Work
PART OF CLASS
Metcon (Checkmark)
4 rounds:
10 Diamond Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Bent Over Banded Tricep Extension @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7