MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets (10 minutes)
30 second Assault Bike
10 PVC Pass-Through
5 PVC Around the Worlds (each side)
5 Seal Pose/Down Dog Transitions
5 wall balls
**2. Workout Prep**
2 sets
15 Second Bike (workout pace)
5 Wall Balls
– rest 30 seconds between sets –
**3. Strength Prep**
Today we are performing the strength after the workout. Use moderate weight (70%) on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks.
Metcon
COMP: Metcon (Calories)
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie ECHO Bike
At 16:00
50 Wall Balls (30/20) or 75 Wall Balls (20/14)
Put Wall Ball time completion time in notes.
Wall Balls
Target Time: 3 – 3:40
Time Cap: 4 minutes
FIT: Metcon (Calories)
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Assault Bike
At 16:00
50 Wall Balls (20/14)
Put Wall Ball time completion time in notes.
Wall Balls
Target Time: 3 – 3:40
Time Cap: 4 minutes
BURN: Metcon (Calories)
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Assault Bike
At 16:00
50 Wall Ball thrusters (light)
Put Wall Ball time completion time in notes.
Wall Balls
Target Time: 3 – 3:40
Time Cap: 4 minutes