MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (30 seconds moderate- fast/30 seconds slow)
-into-
3 sets:
10 Goblet Squats (2 second pause at the bottom)
10 Alternating V-ups
10 Ring Rows
2. Workout Prep
3 sets:
20-second Row (workout pace)
5Dumbbell Squats
(build in weight)
Metcon
COMP: Metcon (Time)
3 rounds
1000m/850m Row
30 Dumbbell Front Squats (50s/35s)
Target time: 24-26 minutes
Time cap: 30 minutes
The stimulus for this workout is going to be a GRIND!
FIT: Metcon (Time)
3 rounds
875m/750m Row
30Dumbbell Front Squats (35s/25s)
Target time: 24-26 minutes
Time cap: 30 minutes
The stimulus for this workout is going to be a GRIND!
BURN: Metcon (Time)
3 rounds
500m/425m Row
30 Goblet Squats (light)
Target time: 24-26 minutes
Time cap: 30 minutes
The stimulus for this workout is going to be a GRIND!