MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Hip Halo Warmup
-into-
3 sets
30-sec Assault bike (build in pace)
5 GHDs to parallel (focus on leg extension)
3 Front Squats (empty bar – build across)
3 Overhead Squats (empty bar – build across)
**2. Workout Prep**
Take 5-8 minutes to set up lanes and have athletes practice transitions on GHDs and Echo Bike while working up to their workout weight for Overhead/Front Squats.
Metcon
COMP: Metcon (Time)
FOR TME:
25/20 Calorie Bike
25 Front Squats (135/95)
25/20 Calorie Bike
50 GHD or 50 V-Ups
25/20 Calorie Bike
25 Overhead Squats (95/65)
25/20 Calorie Bike
TARGET SCORE
Target time: Sub 25 minutes
Time cap: 30 minutes
Anytime there’s multiple Echo bikes and squats you know your legs are in for a good time. Push the sets but not to the point of failure or losing intensity.
FIT: Metcon (Time)
FOR TME:
20/16 Calorie Bike
25 Front Squats (115/80)
20/16 Calorie Bike
40 V-Ups
20/16 Calorie Bike
25 Overhead Squats (75/55)
20/16 Calorie Bike
TARGET SCORE
Target time: Sub 25 minutes
Time cap: 30 minutes
Anytime there’s multiple Echo bikes and squats you know your legs are in for a good time. Push the sets but not to the point of failure or losing intensity.
BURN: Metcon (Time)
FOR TME:
20/16 Calorie Bike
25 Front Squats (95/65)
20/16 Calorie Bike
40 V-Ups
20/16 Calorie Bike
25 Overhead Squats (55/45)
20/16 Calorie Bike
TARGET SCORE
Target time: Sub 25 minutes
Time cap: 30 minutes
Anytime there’s multiple Echo bikes and squats you know your legs are in for a good time. Push the sets but not to the point of failure or losing intensity.
Accessory Work
Metcon (No Measure)
2 Rounds
– 10 DB Strict Press @ moderate weight
-7 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
-10 Standing DB Lateral Raise @ light/moderate weight
-30yd DB Walking Lunge @ moderate weight