MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
7:00 AMRAP
10 Lateral Ski Hops
30-second Jump Rope
45-second Row
2. Workout Prep
2 sets: (each)
100m Row (build in pace)
10 Double Unders
Gymnastics
Bar Muscle-ups
Testing Day! This is the final week in our bar muscle-up cycle.
2:00 AMRAP for max reps of:
COMP: Bar Muscle Ups
FIT: Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, Kipping Pull-ups, OR attempt bar muscle-ups if ready.
BURN: Ring Rows
Reps do not need to be unbroken! Just as many as you can in 2 minutes.
Metcon
Metcon (AMRAP – Reps)
Zone 1
RPE 8.5 Goal = 12/16/20+ calories
01:00 Row
Zone 2
RPE 9 Goal = 12/16/20+ calories
01:00 SkiErg
Zone 3
RPE 9.5 Goal = 10+ lengths
01:00 25m Shuttle Run
Zone 4
01:00 Rest
33 minutes total time
Set the clock to 60s/10s; 28 rounds. Athletes will complete this circuit 7 times. Each Zone is exactly one minute,