MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30-second ECHO bike
5 Single Dumbbell Deadlift (each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs
2. Workout Prep
2 sets
10 Second ECHO Bike (Workout Pace)
2 Burpee Dumbbell Deadlifts
– rest 30 seconds between sets –
Metcon
COMP: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie ECHO bike
* Target time: 12-14 minutes
* Time cap: 16 minutes
# STIMULUS and GOALS
* Stimulus is moderate. Find a steady pace on the Burpee Dumbbell Deadlift and push the pace of the bike only to a level that will allow you to continue pacing on the deadlift.
FIT: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (35s/25s)
-9/7 Calorie ECHO bike
* Target time: 12-14 minutes
* Time cap: 16 minutes
# STIMULUS and GOALS
* Stimulus is moderate. Find a steady pace on the Burpee Dumbbell Deadlift and push the pace of the bike only to a level that will allow you to continue pacing on the deadlift.
Accessory Work
Metcon (Checkmark)
4 Rounds
12 DB Chest Fly @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 minute between sets-