MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Hip Halo Warmup

-into-

6 min AMRAP

30-second assault bike

5 Single Dumbbell Deadlift (each side)

5 Deadbugs (each side)

5 Birddogs (each side)

3 Up downs

**2. Workout Prep**

2 sets (practice transition on and off the bike)

15 Sec. Assault or Echo Bike (at workout pace)

– rest 30 secs –

Metcon

COMP: Metcon (Calories)

15 Sets:

30 secs on/30 secs off

Calorie Assault Bike or Echo Bike
Target number of Calories each set: 10/8+

Minimum number Calories before scaling: 6/5

Remember there is no pedaling during the 30 second rest.

Workout is scored by total calories.

FIT: Metcon (Calories)

12 Sets:

30 secs on/30 secs off

Calorie Assault Bike or Echo Bike
Remember there is no pedaling during the 30 second rest.

Workout is scored by total calories.

Accessory Work

Metcon (No Measure)

SHOULD BE COMPLETED IN CLASS…

5 minutes

* Practice the Kip, warm up the pull, Work up to box jump height

– into-

5 sets

5-8 Kipping Chest to Bar (no butterfly)

3 High Box Jumps

– Rest as needed between sets/Try and hit the box jumps right after pull-ups –

Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)

Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)

Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)

Beginner: 5-8 Kip swings + 3 Box Jumps (Low)
What we want to accomplish with this Skill session is proper set up and learning the chain of command from the kip into the pull. Athletes of all different skill levels can perform and make sure that the reps are smooth (not rushed) with a good strong kip and aggressive Kick/Punch.