MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
25-sec assault bike (easy)
25-sec assault bike (moderate)
10-sec assault bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)
2. Workout Prep
30-second Bike (easy)
into
20-second Bike (moderate)
into
10-second Bike (hard)
Metcon
COMP: Metcon (Time)
ECHO BIKE
Men: 42-34-26-18-8
Women: 36-28-20-14-6
REST is1:1 after each set
Target time: 16-18 minutes
Time cap: 22 minutes
Strategy for the bike will adjust as calories decrease across rounds. The 50 calorie round should be held at a steady pace that can be maintained across the entire round. 10 calorie rounds should be as close to a sprint pace that can be maintained at the end of this workout.
Continue moving around during rest times to clear leg fatigue and avoid muscle stiffness from inactivity.
FIT: Metcon (Time)
ECHO BIKE
Men: 36-28-20-14-6
Women: 30-24-18-12-5
REST is1:1 after each set
Target time: 16-18 minutes
Time cap: 22 minutes
Strategy for the bike will adjust as calories decrease across rounds. The 50 calorie round should be held at a steady pace that can be maintained across the entire round. 10 calorie rounds should be as close to a sprint pace that can be maintained at the end of this workout.
Continue moving around during rest times to clear leg fatigue and avoid muscle stiffness from inactivity.
Weightlifting
Single leg DB Romanian Deadlift
4 sets of 10 to each leg
Watch the video and focus on correct hip alignment
Ring Rows
SINGLE ARM RING ROWS
4 x 10 to each arm
We are doing the TRAPPED version.
You can adjust the difficulty by adjusting your feet.