MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
10-sec bar hang
5 alt v-ups (each side)
5 deadbugs (each side)
5 bird dogs (each side)
5 front squats (increasing)
**2. Workout Prep**
1 set
20 Second Bike (workout pace)
20ft KB Farmers Carry (moderate/heavyweight)
* For the bike ramp it up for 5-8 secs and settle into mod-fast pace for the remaining seconds *
Weightlifting
Front Squat
Set 1 – 5 @ 60%
Set 2 – 5 @ 65%
Set 3 – 4 @ 75%
Set 4 – 4 @ 80%
Set 5 – 3 @ 85%
Move up in weight each set.
* rest 60-90 seconds between sets *
Metcon
COMP: Metcon (Time)
5 sets
24/18 Calorie Assault Bike
200 ft KB Farmer Carry (70s/53s)
-1 min rest b/t sets-
The goal is :90 seconds or less on the assault bike! Scale accordingly.
FIT: Metcon (Time)
5 sets
20/15 Calorie Assault Bike
200 ft KB Farmer Carry (53s/35s)
-1 min rest b/t sets-
The goal is :90 seconds or less on the assault bike! Scale accordingly.
Accessory Work
Metcon (No Measure)
3 sets
10 Landmine Rows (each side)
12 Landmine Twist (6/6)
10 Landmine Press (each side)