MobTown CrossFit – CrossFit
Warm-up
Warm-up 1 (No Measure)
200 Meter Run
then
2 rounds (w/PVC)
10 Air Squats
10 Samson Stretch
10 Pass-Through
10 Push Press
10 Good Mornings
10 Elbow Rotations
10 Arch Hold
10 Hollow Body Hold
then
200 Meter Run
Metcon
Redemption (Time)
400 Meter Run
40 Hand-Release Push-Ups
40 Box Jumps (24/20)
40 Push Press (75/55)
40 Ab-Mat Sit-Ups
40 Hang Power Cleans (75/55)
40 Double Unders (80 Singles)
40 Front Squats (75/55)
40 Burpees
400 Meter Run
After Party
Metcon (AMRAP – Reps)
Gymnastics Conditioning
AMRAP 4:
5/3 Calorie Assault Bike, 1 Strict Handstand Push-Up
5/3 Calorie Assault Bike, 2 Strict Handstand Push-Ups
5/3 Calorie Assault Bike, 3 Strict Handstand Push-Ups
Continue to add (1) strict HSPU per round until capped.
Rest 1:00
AMRAP 4:
5/3 Calorie Assault Bike, 1 Kipping Handstand Push-Up
5/3 Calorie Assault Bike, 2 Kipping Handstand Push-Ups
5/3 Calorie Assault Bike, 3 Kipping Handstand Push-Ups
Continue to add (1) kipping HSPU per round until capped.
Stimulus
– Two part workout, with total reps being the final score.
– One calorie on the bike is worth a point, just like one handstand pushup.
– On both AMRAP’s, the bike calories stay the same while the HSPU reps climb.