MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up
-into-
8:00 AMRAP
30-second Air Bike
25ft Lizard Crawl
5 Front Squats (Empty Bar – Build Across)
3 Burpees
6 Lateral Bar Hops
2. Workout Prep
3 sets: (with partner)
5/4 Calorie Bike (each)
3 Front Squats (build in weight)
2 Synchro Bar Facing Burpees
Metcon
COMP: Metcon (Time)
Teams of 2
400m run together
150/120 Calorie ECHO Bike
100 Front Squats (135/95)
50 Synchro Bar Facing Burpees
400m run together
Here is a long grinder for you to kick off the weekend. Chipper style workout where partners will bounce back and forth, strategically splitting the reps to keep the intensity.
FIT: Metcon (Time)
Teams of 2
400m run
120/100 Calorie ECHO Bike
100 Front Squats (95/65)
40 Synchro Bar Facing Burpees
400m run