MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Bike

Banded Good Mornings

Box Step-ups

Moderate Bike

Banded Pull Aparts

Lateral Box Step-ups (15 Seconds Each)

Faster Bike

Banded Pass Throughs

Lateral Hops Over Band

Body Positions

30-20-10

Hollow Hold Seconds

Arch Hold Seconds

Mobility

Warm-up (No Measure)

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 45 Seconds

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:

8 Burpee Box Step-ups (20)

8 Pull-ups

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 60/40 Calorie Assault Bike

Directly Into…

Max Rounds:

8 Burpees

8 Ring Row Pull-ups

After Party

Metcon (No Measure)

Skill Conditioning

30-25-20-15-10:

Calorie Row

After Each Set:

1 Legless Rope Climb

1 Rope Climb