MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Bike
-into-
3 sets:
5 Scap Pull Ups
5 Hanging Knee Raises
3 Zombie Climbs (or 10 Ring Rows)
5/4 Calorie ECHO Bike (build-in pace)
2. Workout Prep
Rope Climb Practice
Accessory Work
Rope Climb
Take 15 min to practice Rope Climbs
Advanced athletes can practice legless or L-sit rope climbs
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
1-2-3
Rope Climbs
5-10-15
Calorie ECHO Bike (Womens Calories 4-8-12)
*Restart after 3 climbs, 15 calories
SCORING:
1 Rope Climb, 5/4 Calorie ECHO Bike = 1 Round.
2 Rope Climbs, 10/8 Calorie ECHO Bike = 2 Rounds
3 Rope Climbs, 15/12 Calorie ECHO Bike = 3 Rounds
1 Rope Climbs, 5/4 Calorie ECHO Bike = 4 Rounds
2 Rope Climbs, 10/8 Calorie ECHO Bike = 5 Rounds
ETC…
* Target Rounds: 9 Rounds
* Minimum number of Rounds before scaling: 6
# STIMULUS and GOALS
* Stimulus is moderate intensity. Working with purpose on the rope climbs and using the bike for active recovery
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
1-1-2
Rope Climbs (Or 5-5-10 Elevated Ring Rows)
5-10-15
Calorie ECHO Bike
SCORING:
1 Rope Climb, 5/4 Calorie ECHO Bike = 1 Round.
2 Rope Climbs, 10/8 Calorie ECHO Bike = 2 Rounds
3 Rope Climbs, 15/12 Calorie ECHO Bike = 3 Rounds
1 Rope Climbs, 5/4 Calorie ECHO Bike = 4 Rounds
2 Rope Climbs, 10/8 Calorie ECHO Bike = 5 Rounds
ETC…
* Target Rounds: 9 Rounds
* Minimum number of Rounds before scaling: 6
# STIMULUS and GOALS
* Stimulus is moderate intensity. Working with purpose on the rope climbs and using the bike for active recovery
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
1-2-3
Zombie Rope Climbs (Or 5-10-15 Elevated Ring Rows)
3-6-9
Calorie ECHO Bike