MobTown CrossFit – CrossFit


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 *


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)