MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:45 sec Bike
3 inch worms
:10 sec HS Hold
5 Handstand Push ups (box)
2. Workout Prep
1 set
20-sec Bike (each/ at workout pace)
3 Strict Handstand Push ups (each)
Metcon
COMP: Metcon (Time)
21/15 Calorie Echo Bike
10 Strict Handstand Push Ups
12/10 Calorie Echo Bike
10 Strict Handstand Push Ups
12/10 Calorie Echo Bike
10 Strict Handstand Push Ups
21/15 Calorie Echo Bike
Target time: 12-14 minutes
Time cap: 18 minutes
STIMULUS and GOALS
The stimulus for today’s workout is high intensity, fast pacing on the bike while in control, and strategic sets for the handstands
FIT: Metcon (Time)
18/13 Calorie Echo Bike
10 Handstand Push Ups
10/8 Calorie Echo Bike
10 Handstand Push Ups
10/8 Calorie Echo Bike
10 Handstand Push Ups
18/13 Calorie Echo Bike
Target time: 12-14 minutes
Time cap: 18 minutes
STIMULUS and GOALS
The stimulus for today’s workout is high intensity, fast pacing on the bike while in control, and strategic sets for the handstands
BURN: Metcon (Time)
18/13 Calorie Echo Bike
10 Seated Double DB Strict Press (Moderate Weight)
10/8 Calorie Echo Bike
10 Seated Double DB Strict Press (Moderate Weight)
10/8 Calorie Echo Bike
10 Seated Double DB Strict Press (Moderate Weight)
18/13 Calorie Echo Bike