MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Pull Aparts
10 Banded Face Pulls
-into-
3 sets:
45-second Ski (or Row)
5 Bench Press (Build across sets)
10 Bird Dogs
5 Downward Dog/Seal Pose
3. Workout Prep
2 sets:
5/4 Calorie Ski (or Row)
3 Push Ups
Weightlifting
Bench Press
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (2 Rounds for time)
2 sets
27-21-15 (21-16-12 for women)
Calorie Ski or Row
Push-Ups
-Rest 5:00 between sets.-
(the female reps apply only to the calories)
* Repeat from March 1st, 2023
Target time each set: 5-6 mins
Time cap each set: 7 mins
Stimulus is moderate to high intensity. This workout places a very heavy focus on the chest, shoulders, and triceps, so you should maintain steady pacing on the ski and keep small quick sets on the pushups to avoid burnout.
FIT: Metcon (2 Rounds for time)
2 sets
24-18-12 (18-14-10 for women)
Calorie Ski Erg or Calorie Row
Push-Ups
-Rest 5:00 between sets.-
Target time each set: 5-6 mins
Time cap each set: 7 mins
BURN: Metcon (2 Rounds for time)
2 sets
21-15-9 (16-12-8 for women)
Calorie Row
Bar Push-Ups
-Rest 5:00 between sets.-
Target time each set: 5-6 mins
Time cap each set: 7 mins