MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

8 min AMRAP

25-sec bike (easy)

25-sec bike (moderate)

10-sec bike (hard)

5 Jumping Squats

5 Down Dog/Seal Pose Transitions

5 World’s Greatest Stretch (each side)

**2. Workout Prep**

30-second Bike (easy)

into

20-second Bike (moderate)

into

10-second Bike (hard)

DOUBLE UNDER CHALLENGE

5 Minutes to accumulate AMRAP

Metcon

COMP: Metcon (Time)

50-40-30-20-10 Calorie Bike*

*40-32-24-16-8 Women’s Calories
1:1 Work:Rest ratio

Target time: 16-18 minutes

Time cap: 22 minutes

Strategy for bike will adjust as calories decrease across rounds. 50 calorie rounds should be a steady pace that can be maintained across the entire round. 10 calorie rounds should be as close to a sprint pace that can be maintained at the end of this workout.

FIT: Metcon (Time)

40-32-24-16-8 Calorie Bike*

*32-24-18-12-6 Women’s Calories
1:1 Work:Rest ratio

Target time: 16-18 minutes

Time cap: 22 minutes

Strategy for bike will adjust as calories decrease across rounds. 50 calorie rounds should be a steady pace that can be maintained across the entire round. 10 calorie rounds should be as close to a sprint pace that can be maintained at the end of this workout.

BURN: Metcon (Time)

25-20-15-10-5 Calorie Assault Bike*

*20-16-12-8-4 Women’s Calories
1:1 Work:Rest ratio

Target time: 16-18 minutes

Time cap: 22 minutes

Strategy for bike will adjust as calories decrease across rounds. 50 calorie rounds should be a steady pace that can be maintained across the entire round. 10 calorie rounds should be as close to a sprint pace that can be maintained at the end of this workout.

Weightlifting

Double DB Bench Press 1 and ½ Reps

4 x 10 reps

Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. Lower dumbbells down to the outside of the chest. Press halfway back up and then lower back to the outside of the chest. Press dumbbells back to full arm extension to complete rep. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

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Standing Tricep Extension w/Band

4 x 10

Focus on full extension to the outside of the hips. You should really feel the outside of your tricep.