MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Hip Halo Warmup

* 10 Sidestep R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

-into-

6 min AMRAP

30 sec. assault bike (easy pace)

3 Up-downs

3 Box Step-ups (each side)

3 Power Cleans (empty bar – build across sets)

6 Goblet Squats

**2. Workout Prep**

1 set

30 sec. Assault Bike (workout pace)

2 Power Cleans ( at first weight)

1 Burpee Box Get Over

Metcon

COMP: Metcon (Time)

50/40 Calorie Assault Bike

5 Rounds

5 Power Cleans (135/95)

5 Burpee Box Get Overs (30/24)

-into-

40/32 Calorie Assault Bike

4 Rounds

4 Power Cleans (155/105)

4 Burpee Box Get Overs (30/24)

-into-

30/24 Calorie Assault Bike

3 Rounds

3 Power Cleans (175/125)

3 Burpee Box Get Overs (30/24)
25 Minute Time Cap

Stimulus on workout is moderate pacing. Athletes should find a steady pace for all movements and maintain that pace across rounds.

Workout is going to be a grinder. No rest between, just embrace the suck

FIT: Metcon (Time)

40/32 Calorie Assault Bike

5 Rounds

5 Power Cleans (115/80)

5 Burpee Box Get Overs (24/20)

-into-

30/24 Calorie Assault Bike

4 Rounds

4 Power Cleans (135/95)

4 Burpee Box Get Overs (24/20)

-into-

20/16 Calorie Assault Bike

3 Rounds

3 Power Cleans (155/105)

3 Burpee Box Get Overs (24/20)