MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up + Hip Halo
-into-
8:00 AMRAP
5 Dynamic Air Squats
5 Wall Ball Thrusters
10 Hollow Rocks
10 Step Ups
4 Up Downs
2. Workout Prep
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs (build-in height)
Metcon
COMP: Metcon (Time)
10 Wall Balls (20/14)
5 Burpee Box Jump Overs (24/20)
-rest 1:00-
20 Wall Balls (20/14)
10 Burpee Box Jump Overs (24/20)
-rest 1:30-
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24/20)
-rest 2:00-
40 Wall Balls (20/14)
20 Burpee Box Jump Overs (24/20)
-rest 2:30-
50 Wall Balls (20/14)
25 Burpee Box Jump Overs (24/20)
Target time each set:
Set 1: Sub 60 seconds
Set 2: Sub 2 minutes
Set 3: 2-3 minutes
Set 4: 4-5 minutes
Set 5: 5-6 minutes
Time cap each set:
Set 1: 90 seconds
Set 2: 3 minutes
Set 3: 4 minutes
Set 4: 6 minutes
Set 5: 8 minutes
Overall time cap: 30 minutes (this includes an extra 30 seconds)
Wall Ball/Burpee day and these five couplet chippers only get harder. Push the pace, but be strategic on effort and sets early to ensure we save enough energy for those last two gut-punching sets.
FIT: Metcon (Time)
10 Wall Balls (14/10)
5 Burpee Box Jump Overs (20/16)
-rest 1:00-
20 Wall Balls (14/10)
10 Burpee Box Jump Overs (20/16)
-rest 1:30-
30 Wall Balls (14/10)
15 Burpee Box Jump Overs (20/16)
-rest 2:00-
40 Wall Balls (14/10)
20 Burpee Box Jump Overs (14/10)
-rest 2:30-
50 Wall Balls (14/10)
25 Burpee Box Jump Overs (20/16)
Target time each set:
Set 1: Sub 60 seconds
Set 2: Sub 2 minutes
Set 3: 2-3 minutes
Set 4: 4-5 minutes
Set 5: 5-6 minutes
Time cap each set:
Set 1: 90 seconds
Set 2: 3 minutes
Set 3: 4 minutes
Set 4: 6 minutes
Set 5: 8 minutes
Overall time cap: 30 minutes (this includes an extra 30 seconds)
Wall Ball/Burpee day and these five couplet chippers only get harder. Push the pace, but be strategic on effort and sets early to ensure we save enough energy for those last two gut-punching sets.
BURN: Metcon (Time)
10 Wall Balls Thrusters (light)
5 Up Down + Box Step Up (20/16)
-rest 1:00-
15 Wall Balls Thrusters (light)
10 Up Down + Box Step Up (20/16)
-rest 1:30-
20 Wall Balls Thrusters (light)
15 Up Down + Box Step Up (20/16)
-rest 2:00-
25 Wall Balls Thrusters (light)
20 Up Down + Box Step Up (20/16)
-rest 2:30-
30 Wall Balls Thrusters (light)
25 Up Down + Box Step Up (20/16)