MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
8:00 AMRAP
30-second Jump Rope
10 Alternating V-Ups
10 Roll and Reach
10 Walking Lunge Steps
2. Workout Prep
1 set:
30-second Row (at workout pace)
10 Single Unders
5 Strict Sit Ups
10 Double Unders
5 V-Ups
5 Crossover Singles
5 Sit Ups
Metcon
COMP: Metcon (Time)
2000/1750m Row
-into-
200 Single Unders
50 Strict Abmat Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups
Target time: 15-17:00
Time cap: 22:00.
This is a grindy, mid-to-long duration workout that challenges aerobic endurance, core stamina, and jump rope efficiency. The combination of rowing, single unders, double unders, crossover singles, and core work demands steady pacing and controlled breathing.
The goal is to stay consistent and avoid excessive fatigue early on, so you don’t burn out before the final sit-ups.
FIT: Metcon (Time)
1750/1500m Row
-into-
150 Single Unders
40 Strict Abmat Sit Ups
100 Double Unders
40 V-Ups
50 Crossover Singles
40 Abmat Sit Ups
Target time: 15-17:00
Time cap: 22:00.
This is a grindy, mid-to-long duration workout that challenges aerobic endurance, core stamina, and jump rope efficiency. The combination of rowing, single unders, double unders, crossover singles, and core work demands steady pacing and controlled breathing.
The goal is to stay consistent and avoid excessive fatigue early on, so you don’t burn out before the final sit-ups.
FIT: Metcon (Time)
1500/1300m Row
-into-
150 Single Unders
30 Abmat Sit Ups
100 Single Unders
30 Alternating V-Ups
50 Single Unders
30 Abmat Sit Ups
Accessory Work
Handstand Push Ups (Checkmark)
Strength:
3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups
Score is reps. Note your level in comments.