MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 Rounds
1 min Row (Slow-moderate)
1 min Bike Erg (Slow-moderate)
Metcon
Metcon (Time)
For Time
100/80 Calorie Echo bike
2,000m/1,600m Row
-Partition in any way-
HAVE FUN! What is the best strategy?
Target time: 20-24 minutes
Time cap: 30 minutes
FIT: Metcon (Time)
80/65 Echo Bike
1650/1350m Row
-Partition in any way-
HAVE FUN!
Target time: 20-24 minutes
Time cap: 30 minutes
BURN: Metcon (Time)
50/40 Echo Bike
1000/800m Row
-Partition in any way-
HAVE FUN!
Target time: 20-24 minutes
Time cap: 30 minutes