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