MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (10-12 minutes)
-into-
8:00 AMRAP
20-second BikeErg
50m Run
30 Single Unders
2. Workout Prep
2 sets:
100m Run (at workout pace)
20-second Bike (at workout pace)
Metcon
Metcon (Calories)
Teams of 2
4 sets
6 :00 AMRAP
400m Run (together)
Max Calorie Air Bike or Row in remaining time (shared)
-rest 3:00 between sets-
Teams can choose Bike or Row, or alternate between the two.
Metcon (Calories)
4 sets
5:00 AMRAP
300m Run (together)
Max Calorie BikeERG or Row in remaining time (shared)
-rest 3:00 between sets-