MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry
-into-
6 min AMRAP
30-sec assault bike
5 scap pullups
1 rope climb pull (Just 1 pull)
5 GHD’s to parallel (focus on leg ext. during situp)
**2. Workout Prep**
– With Partner –
5 GHD’s (each)
1 Rope Climb (each)
15 Sec. Assault Bike (each)
– practice transition on/off the bike –
Metcon
COMP: Metcon (Time)
Teams of 2
60 GHD’s
8 Rope Climbs or 32 Strict Pull-Ups
80/60 cal Assault Bike
50 GHD’s
6 Rope Climbs or 24 Strict Pull-Ups
70/55 cal Assault Bike
40 GHD’s
4 Rope Climbs or 16 Strict Pull-Ups
60/48 cal Assault Bike
30 GHD’s
2 Rope Climbs or 8 Strict Pull-Ups
50/40 cal Assault Bike
Split Reps as needed!
FIT: Metcon (Time)
Teams of 2
120 Ab Mat Sit Ups
8 Rope Climbs or 32 Strict Pull-Ups
70/55 cal Assault Bike
100 AB Mat Sit Ups
6 Rope Climbs or 24 Strict Pull-Ups
60/48 cal Assault Bike
80 AB Mat Sit Ups
4 Rope Climbs or 16 Strict Pull-Ups
50/40 cal Assault Bike
60 AB Mat Sit Ups
2 Rope Climbs or 8 Strict Pull-Ups
40/32 cal Assault Bike