MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
2 rounds
1 min Row (easy pace)
1 min Ski (easy pace) or 200m Run
1 min Assault Bike (easy pace)
Metcon
COMP: Metcon (Time)
For Time:
1000/800m Row
800m Run
60/48 Cal Echo Bike
-rest 1:00-
500/400m Row
400m Run
30/24 Cal Echo Bike
-rest 1:00-
250/200m Row
200m Run
15/12 Calorie Echo Bike
Target time: 23-25 minutes (Total)
Time cap: 30 minutes
For the Stimulus we want athletes to start moderate and continue to increase pacing across rounds. Athletes should pick up the pacing as the distance decreases and almost sprint the last set.
FIT: Metcon (Time)
For Time:
800/700m Row
600m Run
48/40 Cal Echo Bike
-rest 1:00-
400/325m Row
300m Run
24/20 Cal Echo Bike
-rest 1:00-
225/200m Row
200m Run
12/10 Calorie Echo Bike
Target time: 23-25 minutes (Total)
Time cap: 30 minutes
For the Stimulus we want athletes to start moderate and continue to increase pacing across rounds. Athletes should pick up the pacing as the distance decreases and almost sprint the last set.