MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Machine
1:00 Burpees
1:00 Jump Rope
– into –
2 rounds
10 Kip Swings
10 Ring Rows
**2. Workout Prep**
2 sets (with Partner)
2 Synchro Bar Muscle Ups
15 Sec. Assault Bike (workout Pace/Each)
10 Double Unders (each)
Metcon
COMP: Metcon (Time)
Teams of 2
20 Synchro Burpee Pull-Ups
100/80 Calorie Assault Bike or 85/70 Calorie Echo Bike
100 Double Unders (Each/Same time)
16 Synchro Burpee Pull-Ups
100/80 Calorie Assault Bike or 85/70 Calorie Echo Bike
100 Double Unders (Each/Same time)
12 Synchro Burpee Pull-Ups
100/80 Calorie Assault Bike or 85/70 Calorie Echo Bike
100 Double Unders (Each/Same time)
FIT: Metcon (Time)
Teams of 2
16 Synchro Burpee Pull-Ups
80/65 Calorie Assault Bike or 70/60 Calorie Echo Bike
75 Single Unders (Each/Same time)
12 Synchro Burpee Pull-Ups
80/65 Calorie Assault Bike or 70/60 Calorie Echo Bike
75 Single Unders (Each/Same time)
9 Synchro Burpee Pull-Ups
80/65 Calorie Assault Bike or 70/60 Calorie Echo Bike
75 Single Unders (Each/Same time)