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…)