MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
8:00 Amrap
1:00 bike (build in pace)
5 Up downs
5 Down dog/Seal Pose Transitions
2. Workout Prep
5/4 Calorie Bike (workout pace)
4 Line Facing Burpees
Metcon
WTH: Metcon (2 Rounds for reps)
7 min AMRAP
40/32 Calorie Bike
Max Reps Bar Facing Burpees
-rest 5:00-
7 min AMRAP
50 Bar Facing Burpees
Max Calorie Bike
Set 1: 35+ Reps
Set 2: 24/19Calories
Minimum number of reps before scaling:
Set 1: 25 Reps
Set 2:16/13Calories
COMP: Metcon (2 Rounds for reps)
7 min AMRAP
40/32 Calorie Bike
Max Reps LINE Facing Burpees
-rest 5:00-
7 min AMRAP
50 LINE Facing Burpees
Max Calorie Bike
Set 1: 35+ Reps
Set 2: 24/19Calories
Minimum number of reps before scaling:
Set 1: 25 Reps
Set 2:16/13Calories
Fit: Metcon (2 Rounds for reps)
7 min AMRAP
32/26 Calorie Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
40 Line Facing Burpees
Max Calorie Bike
Set 1: 35+ Reps
Set 2: 24/19Calories
Minimum number of reps before scaling:
Set 1: 25 Reps
Set 2:16/13Calories
BURN: Metcon (2 Rounds for reps)
5 min AMRAP
20/16 Calorie Bike
Max Reps Burpees
-rest 5:00-
5 min AMRAP
30 Burpees
Max Calorie Bike
Set 1: 35+ Reps
Set 2: 24/19Calories
Minimum number of reps before scaling:
Set 1: 25 Reps
Set 2:16/13 Calories
Accessory Work
PART OF CLASS
Metcon (Checkmark)
4 rounds:
15 GHD Sit-ups
10 Barbell Roll Outs
:45 sec Face up Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds