MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
3. Workout Prep
1 set:
2 Shuttle Runs (50ft)
5/4 Calorie ECHO Bike (at workout pace)
10ft Handstand Walk
Weightlifting
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
COMP: Metcon (Time)
5 Rounds
10 Shuttle Runs
15/12 Calorie ECHO Bike
25ft Handstand Walk (Or 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus is moderate pacing, considering the effort going into HS Walk.
FIT: Metcon (Time)
5 Rounds
8 Shuttle Runs (50ft)
12/10 Calorie Air Bike
15ft Handstand Walk (Or 2 Wall Walks)
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus is moderate pacing, considering the effort going into HS Walk.
BURN: Metcon (Time)
5 Rounds
8 Shuttle Runs (50ft)
10/8 Calorie Air Bike
25ft Bear Crawl