MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– into –
3 rounds
10 Single Arm Up Right Row
5 Inch Worms
10 Jumping Air Squats
100m Run
**2. Workout Prep**
– With Partner –
2 sets (each)
30 Sec. Bike (Workout Pace)
– into –
1 Rope Climb (Each)
Metcon
COMP: Metcon (Time)
Teams of 2
150/120 Calorie Assault Bike
30 Rope Climbs 90 Burpee Pull-Ups
150/120 Calorie Assault Bike
Target time: 22-25 minutes
Time cap: 28 minutes
FIT: Metcon (Time)
Teams of 2
120/90 Calorie Assault Bike
80 Burpee Pull-Ups
120/90 Calorie Assault Bike