MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Banded Fire Hydrants (each)
10 Banded Glute Bridges
10 Banded Squats
-into-
8:00 AMRAP
30-second Echo Bike
4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups
1 Sandbag Deadlift
3 Back Squats (empty bar-build across sets)
2 . Workout Prep
5/4 Calorie Echo Bike (at workout pace)
3 Toes to Bar
10ft Sandbag Carry
1 Bar Muscle Up
Weightlifting
Back Squat
5 sets x 3 Back Squats @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (Time)
4 Rounds
15/12 Calorie Echo Bike
15 Toes to Bar
100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s)
5 Bar Muscle Ups
Target time: 12-14 minutes
Time cap: 16 minutes
This workout has a similar layout to the 2023 Semifinal Finale. We want to see you approach this version with a consistent moderate effort.
FIT: Metcon (Time)
4 Rounds
12/10 Calorie Echo Bike
12 Toes to Bar
100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s)
3 Bar Muscle Ups or burpee chest to bar
Target time: 12-14 minutes
Time cap: 16 minutes
This workout has a similar layout to the 2023 Semifinal Finale. We want to see you approach this version with a consistent moderate effort.
BURN: Metcon (Time)
4 Rounds
10/8 Calorie Air Bike
10 Hanging Knee Raises
100ft Farmer Carry (moderate)
5 Jumping Chest to Bar