MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 ECHO Bike
-into-
8:00 AMRAP
10 Cossack Squats
10 Deadbugs
10 Roll and Reach
4 Back Rack Step Back Lunges (empty bar)
2. Strength
5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
– Rest 60-90 seconds between sets
3. Workout Prep
2 sets:
5/4 Calorie ECHO Bike
3 Strict Sit Ups
Metcon
COMP: Metcon (Time)
60/48 Calorie Air Bike
90 Strict Sit Ups
60/48 Calorie Air Bike
* Target time: 13-15 minutes
* Time cap: 18:00
* This workout should feel steady and grindy with a consistent pace throughout. We will alternate between high-intensity cardio and midline-focused gymnastics, testing athletes stamina, core endurance, and ability to recover while moving efficiently. The Air Bike will tax your legs and lungs, while the strict sit-ups provide an opportunity to recover aerobically but will challenge your core.
FIT: Metcon (Time)
50/40 Calorie ECHO Bike
75 Strict Sit Ups
50/40 Calorie ECHO Bike
* Target time: 13-15 minutes
* Time cap: 18:00
BURN: Metcon (Time)
40/32 Calorie ECHO Bike
80 Sit Ups
40/32 Calorie ECHO Bike
Weightlifting
Back Rack Lunge (YES THIS AFTER THE METCON.)
5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
– Rest 60-90 seconds between sets