MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2 sets (light-moderate pace)
1:00 Row
1:00 Ski
1:00 Bike
– into –
2 sets
5 Ring Rows
10 Push Ups
15 Air Squats
**2. Workout Prep**
1 set With Partner
30 sec Row (each/workout pace)
30 sec Ski (each/workout pace)
30 sec. Bike (each/workout pace)
* practice smooth transitions *
Metcon
COMP: Metcon (Time)
3000m/2500m Row
2000m/1750m Ski
150/100 Cal Echo Bike (188/125 AB)
Cardio Day! You will be in a long grinder where we want a steady, consistent workflow that helps both athletes keep the intensity up.
FIT: Metcon (Time)
Teams of 2
2500m/2200m Row
1800m/1600m Ski
120/80 cal Echo Bike (150/100 AB)
BURN: Metcon (Time)
Teams of 2
2000m/1800m Row
1500m/1250m Ski
96/64 cal Echo Bike (120/80 AB)