MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 ECHO Bike (:30 easy, :20 mod, :10 fast)
-into-
5:00 AMRAP
10 Single Leg Calf Raises (each)
4 Box Step Ups
5 Sit Ups
2. Workout Prep
2 sets:
5/4 Calorie ECHO Bike (build-in pace)
4 Box Jumps (build-in height)
4 Sit Ups
Metcon
COMP: Metcon (AMRAP – Reps)
12:00 AMRAP
Max ECHO Bike Calories
*Every 2:00, including 0:00 perform:
12 Box Jumps (24/20)
12 Sit Ups
Target number of Calories: 70+/55+ calories
Minimum number of Calories before scaling: 60/40 Calories
Ideally, we want athletes to have at least 60 seconds on the bike. Adjust movements and reps as needed. Transitions are everything. Ensure equipment is set up close and you are ready to move to the box within 5 seconds of the next 2 minutes.
FIT: Metcon (AMRAP – Reps)
12:00 AMRAP
Max ECHO Bike Calories
-Every 2:00, including 0:00 perform:
12 Box Jumps (20/16)
12 Sit Ups
Target number of Calories: 70+/55+ calories
Minimum number of Calories before scaling: 60/40 Calories
Ideally, we want athletes to have at least 60 seconds on the bike. Adjust movements and reps as needed. Transitions are everything. Ensure equipment is set up close and you are ready to move to the box within 5 seconds of the next 2 minutes.
BURN: Metcon (AMRAP – Reps)
12:00 AMRAP
Max ECHO Bike Calories
-Every 2:00, including 0:00 perform:
10 Box Step Ups (20/16)
10 Sit Ups
Accessory Work
JUMP ROPE AND HANDSTAND PU WORK (Checkmark)
Take 5 min to review/practice, then
EMOM10
odd: 5-10 reps of handstand push-ups at your level below.
even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.
Handstand Pushup Levels:
Level 1: Box handstand push-ups or seated shoulder press
Level 2: Kipping handstand push-ups
Level 3: Strict handstand push-ups
Level 4: Strict deficit handstand push-ups