MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
10:00 AMRAP
30 sec ECHO Bike (easy)
20 sec ECHO Bike (mod)
10 sec ECHO Bike (hard)
30 Single Unders
5 Back Squats (empty bar – build across)
10 Walking Lunge Steps + Torso Twist
3. Workout Prep
2 sets:
10ft Single Dumbbell Walking Lunge (build in weight)
10 Double Unders
5/4 Calorie ECHO Bike (build in pace)
Weightlifting
Back Squat
5 sets of 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (Time)
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (50/35)
50 Double Unders
25ft Single Dumbbell Walking Lunge (50/35)
15/12 Calorie ECHO Bike
Target number of Rounds: 4.5 Rounds +
Minimum number of Rounds before scaling: 3.5 Rounds
Stimulus is moderate pacing, considering the effort going into the lunges. Lunging can be difficult if you increase your heart rate/respiration rate too much on the bike/double unders. Effort on the bike should allow you to go directly into each station without hesitation.
Use the clock to set and keep a consistent pace from start to finish.
1 Round every 2-2:30 would be a great pace.
FIT: Metcon (Time)
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (35/25)
35 Double Unders
25ft Single Dumbbell Walking Lunge (35/25)
12/10 Calorie ECHO Bike
Target number of Rounds: 4.5 Rounds +
Minimum number of Rounds before scaling: 3.5 Rounds
Stimulus is moderate pacing, considering the effort going into the lunges. Lunging can be difficult if you increase your heart rate/respiration rate too much on the bike/double unders. Effort on the bike should allow you to go directly into each station without hesitation.
Use the clock to set and keep a consistent pace from start to finish.
1 Round every 2-2:30 would be a great pace.
BURN: Metcon (Time)
12:00 AMRAP
25ft Walking Lunge
50 Single Unders
25ft Walking Lunge
10/8 Calorie ECHO Bike