MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second ECHO Bike (build in pace)
6 Box Step Ups
3 Up Downs to Bar
2. Workout Prep
2 sets:
5/4 Calorie ECHO Bike (build in pace)
2 Box Jump Overs (build in height)
2 Burpee to Bar
Metcon
COMP: Metcon (6 Rounds for time)
Every 4:00 (6 Sets)
15/12 Calorie ECHO Bike
12 Box Jump Overs (24/20)
9 Burpee over Bar
Target time each set: 2 minutes -2 minutes 15 seconds
Time cap each set: 3 minutes
Use the first set as a tester, then see if you can hold on. Leg fatigue builds up fast, so BE CAREFUL when going to the box after riding the bike.
FIT: Metcon (6 Rounds for time)
Every 4:00 (6 Sets)
12/10 Calorie ECHO Bike
10 Box Jump Overs (24/20)
8 Burpee over Bar
Target time each set: 2 minutes -2 minutes 15 seconds
Time cap each set: 3 minutes
Use the first set as a tester, then see if you can hold on. Leg fatigue builds up fast, so BE CAREFUL when going to the box after riding the bike.