MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Banded Walk Forward
10 banded Walks Backwards
20 Side Steps
-into-
3 sets:
8 Hang Alternating Dumbbell Snatch (light)
8 Step Back Lunges
3 Inch Worms
30 Single Unders
Metcon
COMP: Metcon (AMRAP – Reps)
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (50/35)
Dumbbell Step Back Lunges (50/35)
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders
* Score is the max rounds and reps of Wall Walks and Double Unders
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 3 rounds
Ascending rep schemes are always harder to judge, so we want to see a steady and consistent pace. Know in the back of your mind that rounds/sets only take longer as you go, so be methodical with every movement and breathe. Once complete, attack the remaining minutes with a quick amrap of jump rope and wall walks.
FIT: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (35/25)
Dumbbell Step Back Lunges (35/25)
-in remaining time-
Max Rounds:
1 Wall Walk
35 Double Unders
* Score is the max rounds and reps of Wall Walks and Double Unders
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 3 rounds
Ascending rep schemes are always harder to judge, so we want to see a steady and consistent pace. Know in the back of your mind that rounds/sets only take longer as you go, so be methodical with every movement and breathe. Once complete, attack the remaining minutes with a quick amrap of jump rope and wall walks.
BURN: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
5-10-15-20
Alt Hang Dumbbell Snatches (light)
Dumbbell Box Step Up (light)
-in remaining time-
Max Rounds:
2 Inch Worms
35 Single Unders
Accessory Work
Metcon (Weight)
3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)