MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10:00 AMRAP
30 Single Unders
5 Kip Swings
5 Hanging Knee Raises
10 Wall Sit Single Dumbbell Strict Press (each)
10 Low Box Jumps
2. Workout Prep
2 sets: With Partner
30-second Air Bike
10 Double Unders
3 Toes to Bar
3 Push Press (build in weight)
COMP: Metcon (Calories)
Teams of 2
4 Rounds (each)
Partner 1:
40 Double Unders
20 Toes to Bar
20 Push Press (75/55)
40 Double Unders
Partner 2:
Max Calorie Air Bike
-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.
* Target number of Calories: 175/130+ Calories
* Minimum number of Calories before scaling: 125/100 Calories
FIT: Metcon (Calories)
4 Rounds (each)
Partner 1:
30 Double Unders or 60 singles
15 Toes to Bar
15 Push Press (75/55)
30 Double Unders or 60 singles
Partner 2:
Max Calorie Air Bike