MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
COACH LED WARM UP
Metcon
COMP: Metcon (Time)
PARTNER WORKOUT
Calories on Assault Bike
60-50-40-30-20-10
After each set of Calories:
10 LH Hang Clean and Jerks (50/35)
10 Ball Slams (20/10)
10 Weighted AB Mat Situps (use slam ball)
10 RH Hang Clean and Jerk
Split cals as needed on bike.
Once set of cals is complete, Partner A will do all 40 reps. Then Partner B will do all 40 reps.
Once both partners have worked through the movements, start next set of assault bike calories.
BIKE SHOULD BE A SPRINT BC THERE IS PLENTY OF REST BUILT INTO THE WORKOUT.
FIT: Metcon (Time)
PARTNER WORKOUT
Calories on Assault Bike
54-45-37-27-18-9
After each set of Calories:
10 LH Hang Clean and Jerks (50/35)
10 Ball Slams (20/10)
10 Weighted AB Mat Situps (use slam ball)
10 RH Hang Clean and Jerk
Split cals as needed on bike.
Once set of cals is complete, Partner A will do all 40 reps. Then Partner B will do all 40 reps.
Once both partners have worked through the movements, start next set of assault bike calories.
BIKE SHOULD BE A SPRINT BC THERE IS PLENTY OF REST BUILT INTO THE WORKOUT.