MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
45-second Air Bike
10 Kip Swings
8 Ring Rows
8 Line Hops
4 Up Downs
2. Workout Prep
3 sets:
5/4 Calorie Air Bike (build in pace)
10 Double Unders
Gymnastics
BAR MUSCLE UPS WEEK 6 (Checkmark)
8-minute EMOM:
COMP:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold
FIT :
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position
BURN:
Even Minute: 9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups
Score is reps of the Even Minute movement
Metcon
COMP: Metcon (3 Rounds for time)
3 sets (Every 7:00)
15-12-9
Calorie Air Bike
60-48-36
Double Unders
-Womens Calories: 12-10-8
Target time each set: 4-5 minutes
Time cap each set: 5:30
Overall time cap 19:30. Can extend to 20 if you wish.
FIT: Metcon (3 Rounds for time)
3 sets (Every 7:00)
12-10-8
Calorie Air Bike
48-40-32
Double Unders
-Women Calories: 10-8-6
Target time each set: 4-5 minutes
Time cap each set: 5:30
Overall time cap 19:30. Can extend to 20 if you wish.
BURN: Metcon (3 Rounds for time)
3 sets (Every 7:00)
10-8-6
Calorie Air Bike
40-32-24
Single Unders
-Women Calories: 9-7-5