MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6:00 AMRAP
30-sec bike (easy pace)
5 Sandbag Squats (lightweight)
10-sec Sandbag Front Hold
2. Workout Prep
3 sets (each)
6 cal bike
2 Sandbag Squats (build in weight each set)
Metcon
COMP: Metcon (Time)
Teams of 2
800m Run
30 Sandbag Squats (150/100) or 30 Front Squats (185/125)
48/38 Echo Bike
24 Sandbag Squats (150/100) or 24 Front Squats (185/125)
800m Run
18 Sandbag Squats (150/100) or 18 Front Squats (185/125)
Target time: 17 – 19 minutes
Time cap: 30minutes
Stimulus is a moderate to moderate high intensity. Athletes should look to push the bike while settling into an even split sandbag squat rep scheme. Set the pace early with the intention of keeping round times consistent.
FIT: Metcon (Time)
Teams of 2
For Time
600m Run
30 Sandbag Squats (100/70) or 30 Front Squats (135/95)
40/32 Echo Bike
24 Sandbag Squats (100/70) or 24 Front Squats (135/95)
600m Run
18 Sandbag Squats (100/70) or 18 Front Squats (135/95)