MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

10:00 AMRAP

:30 sec Row

5 Knees to Elbows

:10 Handstand Hold

4 Box Step Ups (each side)

2 Zombie Climbs

2. Workout Prep

2 sets:

3 Toes to Bar

3 Burpee to Bar

3 Strict Handstand Push Ups

3 Box Jumps (build in height)

1 Rope Climb (halfway)

Metcon

COMP: Metcon (Time)

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 Strict Handstand Push Ups

20 Box Jumps (30/24)

10 Rope Climbs
Target time: 12-14 minutes

Time cap: 20 minutes

STIMULUS and GOALS

Stimulus is moderate intensity with a chipper-style approach to reps. Chipper-style workouts usually involve large rep amounts that are “chipped” away until completion. You should break each movement into manageable sets with strategic breaks to keep intensity consistent.

Shake out the upper body early and often while avoiding over-resting between sets and movements.

FIT: Metcon (Time)

50 Knees to Elbows

40 Burpee to Bar (6” reach)

30 Handstand Push Ups

20 Box Jumps (24/20)

8 Rope Climbs (Or 24 Strict Pull Ups)

BURN: Metcon (Time)

50 Hanging Knee Raises

40 Up Downs

30 Dumbbell Push Press (light)

20 Box Step Ups (24/20)

10 Zombie Rope Climbs (Or 30 Ring Rows)

Accessory Work

CORE WORK

Metcon (Checkmark)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

30 sec Hanging L-sit hold

10 Alt. V up + V-ups (R + L + Both = 1)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets