MobTown CrossFit – CrossFit
Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Cossack Squats
30-second Single Unders
5 Bird Dogs (each side)
5 Suitcase Deadlifts (each)
2. Workout Prep
2 sets:
3 Burpee Deadlifts
10 Double Unders
Metcon
COMP: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
30 Double Unders after each set
Target time: 8-10 minutes
Time cap: 14 minutes
Stimulus is moderate, sustainable intensity across all sets.
Pacing should be the same from start to finish. Being steady and coming out too fast will put you in a cardio deficit that will be difficult to recover from.
FIT: Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x35s/25s)
25 Double Unders after each set
Target time: 8-10 minutes
Time cap: 14 minutes
Stimulus is moderate, sustainable intensity across all sets.
Pacing should be the same from start to finish. Being steady and coming out too fast will put you in a cardio deficit that will be difficult to recover from.
BURN: Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x35s/25s)
34 Single Unders after each set
Accessory Work
LEG PUMP (Checkmark)
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight (each side) – maintain quality RPE 7
-Rest 2:00 between rounds-