MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

8:00 Amrap

30-Second ECHO Bike

5 Ring Rows

5 Back Squats (build-in weight)

10 Bird Dogs

5 Roll and Reach

2. Strength Prep

Back Squat:

– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

3. Workout Prep

2 sets:

3 Deadlifts (build in weight)

3 Pull Ups

5/4 Calorie ECHO Bike (build in pace)

Weightlifting

Back Squat

Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

10 Deadlifts (185/125)

10 Pull-ups

10-12-14-16-18-20… Calorie Air Bike

(female calories: 7-9-11-13-15-17…)

FIT: Metcon (AMRAP – Rounds and Reps)

16:00

Partner 1: 10 Deadlifts (155/105)

Partner 2: 8 Pull-ups

Partner 3: 8-10-12-14-16-18… Calorie Air Bike

(female calories: 5-7-9-11-13-15…)