MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 set:
1:00 Bike (build in pace)
5 Muscle cleans (empty bar)
5 Front Squats (empty bar)
5 Inch Worms
10 Alternating V-Ups
2. Workout Prep
2 sets:
1 Wall Walk
3 Front Squats (build in weight)
5/4 Calorie Bike (at workout pace)
Metcon
COMP: Metcon (8 Rounds for time)
For Time (1:1 work:rest)
8 Rounds
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Bike
Target Time: 18-20 minutes
Time Cap: 25 minutes
Pacing for today’s workout needs to be aggressive. We want you to keep intensity moderately high with the goal of staying consistent or getting slightly faster through their sets. This doesn’t mean go “all out”, start steady, and once the body gets grooved in, then pacing/transitions can begin to increase.
You should aim to keep rounds under 90 seconds.
FIT: Metcon (8 Rounds for time)
8 Rounds (1:1 work:rest)
2 Wall Walks
9 Front Squats (75/55)
10/8 Calorie Bike
Target Time: 18-20 minutes
Time Cap: 25 minutes
Pacing for today’s workout needs to be aggressive. We want you to keep intensity moderately high with the goal of staying consistent or getting slightly faster through their sets. This doesn’t mean go “all out”, start steady, and once the body gets grooved in, then pacing/transitions can begin to increase.
You should aim to keep rounds under 90 seconds.