MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Row
-into-
7:00 AMRAP
5 Hanging Knee Raises
5 Hand Release Push Ups (knees)
10 Dynamic Squat Stretches
3 Tempo Front Squats (empty bar-build in weight)
2. Strength
3 Front Squats x 6 sets (80-85%)
-Complete a set every 2:00-
3. Workout Prep
3 sets:
3 Bench Press (build in weight)
3 Toes to Bar
Weightlifting
Front Squat
6 sets of 3 Front Squats (80-85%)
-Complete a set every 2:00-
Metcon
COMP: Metcon (Time)
For Time:
AMRAP 1:00
7 Barbell Bench Press (155/95)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus for today’s workout is a fast past into strategic rep schemes to stay on pace. You need to have a planned rep scheme to ensure you can finish within the target time
FIT: Metcon (Time)
For Time:
AMRAP 1:00
7 Barbell Bench Press (135/85)
AMRAP Toes to Bar in the time remaining until you get to 75 reps
-rest 1:00 between sets-
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus for today’s workout is a fast past into strategic rep schemes to stay on pace. You need to have a planned rep scheme to ensure you can finish within the target time
BURN: Metcon (Time)
For Time:
AMRAP 1:00
7 Dumbbell Bench Press (light)
AMRAP Hanging Knee Raises in the time remaining until you get to 75 reps