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.