MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
5 sets:
Rowling to 100m
Penalty = Burpee Box Step Overs (Max 5)
2. Workout Prep
2 sets:
30-second Air Bike (moderate pace)
30-second Shuttle Run (moderate pace)
Metcon
ALL: Metcon (3 Rounds for reps)
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max 50 ft Shuttle Run
-3:00 rest-
3:00 Max Calorie ECHO Bike
Target number of reps each set: 45/36 + reps
Minimum number of reps before scaling: NONE
Stimulus is high intensity. You will be in attack mode for the 3 minutes of work and focus on recovering enough to repeat. The first bike is a primer, and the next 2 stations are all heart and drive. Ensure you stay upright and walk around during the rest while getting the heart rate under control.
Accessory Work
Metcon (Checkmark)
4 Rounds
10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 7
12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-