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-

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