MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
7 min AMRAP
30 sec easy bike
5 Jumping Squats
10 Floor Plate Press
10 Walking Lunge steps + Trunk Twist
**2. Workout Prep**
2 rounds
15 sec. Bike (workout pace)
10ft Dumbbell Walking Lunge
5 Push Ups
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 18
20/15 Calorie Assault Bike or Echo Bike
50ft Double Dumbbell Walking Lunge (50’s/35’s)
20 Push-ups
Target number of Rounds: 4.5 – 6 rounds
Minimum number rounds before scaling: 3
Stimulus is moderate pacing. Athletes will find a steady pace for this workout and maintain across rounds. Pushing too hard on the bike will put athletes in a deficit when working on lunges and push-ups.
Goal time per round should be around 3-4 minutes to get within the target rounds.
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 18
16/14 Calorie Assault Bike or Echo Bike
50ft Double Dumbbell Walking Lunge (35’s/25’s)
15 Push-ups
Target number of Rounds: 4.5 – 6 rounds
Minimum number rounds before scaling: 3
Stimulus is moderate pacing. Athletes will find a steady pace for this workout and maintain across rounds. Pushing too hard on the bike will put athletes in a deficit when working on lunges and push-ups.
Goal time per round should be around 3-4 minutes to get within the target rounds.
Accessory Work
ROMWOD (No Measure)
ROMWOD