MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 min Air Bike (:30 easy, :20 mod, :10 fast)
-into-
6:00 AMRAP
3 Inch Worms
5 Shoulder Press (empty bar)
10 Alternating V-Ups
2. Strength Prep
4 sets of 10 Shoulder Press (build in weight)
3. Workout Prep
1 set:
5/4 Calorie Air Bike (at workout pace)
1 Wall Walk
Weightlifting
Shoulder Press
4×10 Shoulder Press (build up to moderate weight)
* Rest 60-90 seconds between sets
Metcon
Metcon (Time)
For time:
50/40 Cal ECHO Bike
15 Wall Walks
50/40 Cal ECHO Bike
Target time: 8-10 minutes
Time cap: 14 minutes
The stimulus is moderate, chipper-style intensity. Stay steady with efforts and be sure not to go too hard or too fast and build a fatigue level that results in a large drop-off in intensity or no-reps on wall walks.
This workout is all about grit and fighting through the burn.
BURN: Metcon (Time)
For time:
40/32 Cal ECHO Bike
10 Wall Walks
40/32 Cal ECHO Bike
Target time: 8-10 minutes
Time cap: 14 minutes
The stimulus is moderate, chipper-style intensity. Stay steady with efforts and be sure not to go too hard or too fast and build a fatigue level that results in a large drop-off in intensity or no-reps on wall walks.
This workout is all about grit and fighting through the burn.
BURN: Metcon (Time)
For time:
30/24 Cal ECHO Bike
10 Wall Walks (half way)
30/24 Cal ECHO Bike