MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
30-sec row
5 Dumbbell Strict Press (each side)
5 Deadlifts (light, focus on hamstrings)
20 Plate Hops
2. Workout Prep
1 set:
5/4 Calorie Row
5 Dumbbell Push Press
Weightlifting
Deadlift
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
Metcon
COMP: Metcon (5 Rounds for time)
Every 4:00 (5 sets)
12/10 Calorie Row
24 Dumbbell Push Press (35s/25s)
12/10 Calorie Row
5 scores – time for each round
Target time each set: 1:45-2:15
Time cap each set: 3 minutes
Stimulus is moderate high intensity. Calories on the row are low enough, and the weight on dumbbells should be light enough for you to push the pace each round.
Transitions should be seamless.
FIT: Metcon (5 Rounds for time)
Every 4:00 (5 sets)
10/8 Calorie Row
20 Dumbbell Push Press (30s/20s)
10/8 Calorie Row
5 scores – time for each round
Target time each set: 1:45-2:15
Time cap each set: 3 minutes
Stimulus is moderate high intensity. Calories on the row are low enough, and the weight on dumbbells should be light enough for you to push the pace each round.
Transitions should be seamless.