MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
6:00 AMRAP
5 Wall Ball Front Squats
5 Wall Ball Push Press
10 Alternating V-Ups
30-second Jog
2. Workout Prep
2 sets:
50m Run
5 GHD’s
5 Wall Balls
Metcon
COMP: Metcon (Time)
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20)
Target time: Sub 14:00
Time cap: 18:00
Stimulus is moderate intensity. Focus on steady pacing through all movements and do not get caught up in going unbroken on wall balls/GHDs. Small, planned rests can help you keep your overall intensity up.
This workout has a heavy emphasis on the lower body.
FIT: Metcon (Time)
3 Rounds
400m Run
25 V-Ups
20 Wall Balls (20/14)
Target time: Sub 14:00
Time cap: 18:00
BURN: Metcon (Time)
3 Rounds
300m Run
30 Sit Ups
20 Wall Balls
Accessory Work
LEG PUMP (Checkmark)
4 Rounds
10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-