MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Hip Halo warmup

-into-

7 min AMRAP

30-sec bike

5 Double Dumbbell Front Squats (lightweight)

5 Updowns to Seal Pose + Dumbbell Stepover

**2. Workout Prep**

1 set

5/4 Calorie Bike (workout pace)

3 Double Dumbbell Front Squats

2 Burpee Over Dumbbell

Metcon

COMP: Metcon (2 Rounds for time)

2 sets

4 Rounds

12/10 Calorie Echo Bike (15/12 AB)

12 Double Dumbbell Front Squats (50s/35s)

9 Burpee over Dumbbell

Rest 5 min between sets
Target time each set: 8-10 minutes

Time cap each set: 12 minutes

STIMULUS and GOALS

Stimulus is moderate intensity across rounds. Athletes should try to move continuously across each station with steady pacing and not coming out hot early on. Being too ambitious with intensity on Squats and Burpee movements will heavily affect efforts on bike each round.

The goal should be to have a similar or a slightly faster time on the second set. Be a little conservative with the first set to “feel out” the workout, and then see if you can up the pace going into the second set.

FIT: Metcon (2 Rounds for time)

2 sets

4 Rounds

10/8 Calorie Echo (12/10 AB)

12 Double Dumbbell Front Squats (35s/25s)

9 Burpee over Dumbbell

Rest 5 min between sets
Target time each set: 8-10 minutes

Time cap each set: 12 minutes

STIMULUS and GOALS

Stimulus is moderate intensity across rounds. Athletes should try to move continuously across each station with steady pacing and not coming out hot early on. Being too ambitious with intensity on Squats and Burpee movements will heavily affect efforts on bike each round.

The goal should be to have a similar or a slightly faster time on the second set. Be a little conservative with the first set to “feel out” the workout, and then see if you can up the pace going into the second set.

BURN: Metcon (2 Rounds for time)

2 sets

4 Rounds

9/7 Calorie Echo (10/8 AB)

10 KB Dumbbell Goblet Squats (light)

10 Burpees

Rest 5 min between sets
Target time each set: 8-10 minutes

Time cap each set: 12 minutes

STIMULUS and GOALS

Stimulus is moderate intensity across rounds. Athletes should try to move continuously across each station with steady pacing and not coming out hot early on. Being too ambitious with intensity on Squats and Burpee movements will heavily affect efforts on bike each round.

The goal should be to have a similar or a slightly faster time on the second set. Be a little conservative with the first set to “feel out” the workout, and then see if you can up the pace going into the second set.

Accessory Work

ROMWOD (No Measure)

ROMWOD
If you have time, complete one of the short ROMWODs.