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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Hip Halo Warmup

-into-

5 min AMRAP

1 min assault bike

5 World’s Greatest Stretch (each side)

3-inch worms

**2. Workout Prep**

1 set

10 Air Squats (fast)

20 Second Bike (at workout pace)

AFTER METCON

**3. Strength Prep**

– Body will be warm after the workout. While explaining the strength, have athletes start getting the bars and progress through the warm-up while adding weight to each set:

2 sets

5 Push-Ups (Slow negative)

10 Ring Rows

-into-

2 Bench Press (build-up to 75% in 3-4 working sets)

()

Metcon

COMP: Metcon (Calories)

5 Sets

AMRAP 2

30 Air Squats

Max Calorie Assault Bike/Echo bike

– Rest 2:00 between sets –
Target number of Calories each set: 20/15

Minimum number of Calories before scaling: 15/12

Score is total number of calories over the 5 rounds

FIT: Metcon (Calories)

5 Sets

AMRAP 2

25 Air Squats

Max Calorie Assault Bike/Echo bike

– Rest 2:00 between sets –

Weightlifting

Bench Press (6 x 2)

6 x 2 @75% of 1RM

* Complete a set every 90 seconds *