MobTown CrossFit – CrossFit


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

1 min assault bike

5 Burpees

5 Kip Swings + 1 Strict Pull Up

5 Power Cleans (empty bar – build across sets)

**2. Workout Prep**

1 set (each)

20 sec. Assault Bike

5 Pull Ups

1 Power Clean (at workout weight)


COMP: Metcon (AMRAP – Rounds and Reps)

30 Minute Partner AMRAP

20/16 Calorie Assault Bike

15 Pull-Ups

10 Power Cleans (185/125)

-Complete rounds back and forth-
Target Goal: 10 Rounds (total – 5 each)

The stimulus of this workout will be consistent moderate high intensity across all rounds. Athletes will try to hold the bike at a moderate pace, stay close to unbroken on the pull ups and attack the barbell. Utilize the rest to recovery and keep round times relatively close to the start.

If time permits have athletes complete the same amount of rounds.

FIT: Metcon (AMRAP – Rounds)

30 Minute Partner AMRAP

16/12 Calorie Assault Bike

12 Pull Ups

10 Power Cleans (135/95)

-Complete rounds back and forth-
Partner A completes a round then Partner B. One partner rests while the other works.

IND: Metcon (5 Rounds for time)

Individual Option

Every 6 mins (5 sets)

20/16 Calorie Assault Bike

15 Pull Ups

10 Power Cleans (135/95)
Score is total time of all 5 rounds (5 seperate scores will be put in Wodify).

Accessory Work

Metcon (No Measure)

1 min elevated pigeon pose (each side)

1 min half saddle (each side)

1 min forward fold (straight legs)