MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30-sec row
10 heel/toe rocks
10 plate toe taps (each side)
5 Inch Worms + Pike Push Up
2. Workout Prep
3 sets:
5/4 Calorie Row (Build in pace)
3 Box Jumps (build-in height)
2 Strict handstand Push Ups (Start with 2 abmats, take 1 away every set (set 3 to a flat surface)
Metcon
The first 5 rounds are your buy in. The rounds and reps of the Max Rounds will be your score.
COMP: Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 4 Rounds
Stimulus is moderate pacing during the 5 round portion of this workout and then purposeful effort during the remaining Max Effort rounds.
You should find a row and box jump pace that can be maintained throughout all 5 rounds. For part 2, the row should be replicated from part 1 while being mindful of potential burnout on the handstands.
FIT: Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
5 rounds
12/10 Calorie Row
10 Box Jumps (24/20)
Max Rounds
10/8 Calorie Row
8 Handstand Push Ups
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 4 Rounds
Stimulus is moderate pacing during the 5 round portion of this workout and then purposeful effort during the remaining Max Effort rounds.
You should find a row and box jump pace that can be maintained throughout all 5 rounds. For part 2, the row should be replicated from part 1 while being mindful of potential burnout on the handstands.
FIT: Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
5 rounds
12/10 Calorie Row
10 Box Step Ups (24/20)
Max Rounds
10/8 Calorie Row
10 Dumbbell Strict Press (light)
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 4 Rounds
Stimulus is moderate pacing during the 5 round portion of this workout and then purposeful effort during the remaining Max Effort rounds.
You should find a row and box jump pace that can be maintained throughout all 5 rounds. For part 2, the row should be replicated from part 1 while being mindful of potential burnout on the handstands.
Accessory Work
Part of class
Metcon (Checkmark)
Complete one of the Pliability stretching videos