MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
2 sets: 10 PVC Pass Throughs
5 Snatch Grip Push Press (PVC)
5 Overhead Squats (PVC)
-into-
3 sets: (build in weight/ stay light)
2 Snatch Grip Push Press
1 Overhead Squat
2. Strength Prep
2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy in 10-12 minutes
3. Workout Prep
2 sets:
5/4 Calorie ECHO Bike
2 Burpee Box Jump Over
Weightlifting
Snatch Push Press + OHS
2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes
Metcon
COMP: Metcon (AMRAP – Reps)
6:00 AMRAP
8/7 Calorie ECHO Bike
2-4-6-8. . .
Burpees Box Jump Overs (24/20)
-rest 4:00-
6:00 AMRAP
6 Burpees Box Jump Overs (24/20)
2-4-6-8. . .Calorie ECHO Bike
SCORE IS NUMBER OF REPS FROM THE 2-4-6-8 movements
Target Round each set: S
et 1: Through Round of 10 Burpee Box Jump Overs
Set 2: Through Round of 10 Calorie Bike
Minimum Round before scaling:
Set 1: Into Round of 8 Burpee Box Jump Overs
Set 2: Into Round of 6 Calorie Bike
FIT: Metcon (AMRAP – Reps)
6:00 AMRAP
6/5 Calorie ECHO Bike
2-4-6-8. . . Burpees Box Jump Overs (20/16)
-rest 4:00-
6:00 AMRAP
4 Burpees Box Jump Overs (20/16)
2-4-6-8. . . Calorie ECHO Bike