MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up + Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
5 Muscle Clean (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Alternating V-Ups
2. Strength
5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
3. Workout Prep
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs
Weightlifting
Thruster
5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the rack.
Metcon
COMP: Metcon (Time)
27-21-15
Wall Balls (20/14)
15-12-9
Burpee Box Jump Overs (24/20)
-rest 3:00-
21-15-9
Wall Balls (20/14)
12-9-6
Burpee Box Jump Overs (24/20)
-rest 2:00-
15-12-9
Wall Balls (20/14)
9-6-3
Burpee Box Jump Overs (24/20)
* Target time/cap:
Set 1: target sub 5 minutes, cap 6 minutes
Set 2: target sub 4 minutes, cap 5 minutes
Set 3: target 3-4 minutes, cap 4 minutes.
* Overall target time: sub 18 (clock time)
* Overall time cap: 20 minutes (clock time)
FIT: Metcon (Time)
27-21-15
Wall Balls (14/10)
15-12-9
Burpee Box Jump Overs (20/16)
-rest 3:00-
21-15-9
Wall Balls (14/10)
12-9-6
Burpee Box Jump Overs (20/16)
-rest 2:00-
15-12-9
Wall Balls (14/10)
9-6-3
Burpee Box Jump Overs (20/16)
* Target time/cap:
Set 1: target sub 5 minutes, cap 6 minutes
Set 2: target sub 4 minutes, cap 5 minutes
Set 3: target 3-4 minutes, cap 4 minutes.
* Overall target time: sub 18 (clock time)
* Overall time cap: 20 minutes (clock time)
BURN: Metcon (Time)
3 sets
15-12-9
Wall Ball Thrusters (light)
9-6-3
Up Down Box Step Up (20/16)
-rest 3:00 between sets-