MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3 min Echo Bike
-into-
3 sets
:30 Jump Rope
5 Wall Ball Squats
5 Wall Ball Push Press
5 Wall Balls
5 Deadlifts (empty bar- build across sets)
2. Strength
5 sets x 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
1 set:
5/4 Calorie Echo Bike
4 Wall Balls
10 Double Unders
Weightlifting
Deadlift
5 sets x 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (5 Rounds for time)
Every 3:00 (5 sets)
10/8 Calorie Echo Bike
20 Wall Balls (20/14)
50 Double Unders
* Target time each set: 1:50-2:15
* Time cap each set: 2:30
* Stimulus is moderate intensity with the goal of finishing the same or slightly faster each set. You should be earning around 60 seconds of rest each set. Adjust the volume on the bike, wall balls, and double unders to meet this time frame if needed.
FIT: Metcon (5 Rounds for time)
Every 3:00 (5 sets)
10/8 Calorie Echo Bike
15 Wall Balls (20/14)
45 Double Unders
* Target time each set: 1:50-2:15
* Time cap each set: 2:30
* Stimulus is moderate intensity with the goal of finishing the same or slightly faster each set. You should be earning around 60 seconds of rest each set. Adjust the volume on the bike, wall balls, and double unders to meet this time frame if needed.
BURN: Metcon (5 Rounds for time)
Every 3:00 (5 sets)
8/7 Calorie Echo Bike
15 Wall Ball Thrusters (light)
50 Single Unders