MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
8:00 AMRAP
25-sec ECHO bike (easy)
25-sec ECHO bike (moderate)
10-sec ECHO bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)
2. Workout Prep
1:1 With Partner (Each perform then move to the next set)
30-second Bike (easy)
into
20-second Bike (moderate)
into
10-second Bike (hard)
Metcon
COMP: PARTNER VERSION (Time)
Teams of 2 (1:1)
50-40-30-20-10 Calorie ECHO Bike*
*40-32-24-16-8 Women’s Calories
-Repeat from Jan 5th, 2023
Target time: 16-18 minutes
Time cap: 22 minutes
Stimulus for the workout is increasing intensity proportionately to decreasing calories across rounds. Athletes will work with a partner to complete decreasing rounds of calories in a “You Go – I Go” fashion.
Male Partner 1 will complete 50 calories entirely and then rest while Male Partner 2 completes 50 calories. Then, partners will move to 40 calories and 40 calories.
COMP: SINGLE VERSION (Time)
For Time (work/rest 1/1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women’s Calories
-Repeat from Jan 5th, 2023
Target time: 16-18 minutes
Time cap: 22 minutes
FIT: Metcon (Time)
Teams of 2 (1:1) OR single 1:1 work:rest
40-32-24-16-8 Calorie ECHO Bike
(30-24-18-12-6 Women’s Calories)
Target time: 16-18 minutes
Time cap: 22 minutes
BURN: Metcon (Time)
Teams of 2 (1:1) or 1:1 work:rest
25-20-15-10-5 Calorie Air Bike
(20-16-12-8-4 Women’s Calories)
Weightlifting
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Metcon (Weight)
4 rounds:
10 Double DB Prone Row (moderate weight)
10 Lying DB Hamstring Curl (moderate-light weight)
*Rest 1 minute b/t rounds
You can do bent over DB row if you do not not want to do Prone Row.