MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
6:00 AMRAP
30-second ECHO Bike (build in pace)
10 Cossack Squats
10 Deadbugs
5 Air Squats
Metcon
COMP: Metcon (5 Rounds for calories)
5 Sets
2:00 AMRAP
30 Air Squats
Max Calorie ECHO Bike
– Rest 2:00 between sets –
* Target number of Calories each set: 18/14+
* Minimum number of Calories before scaling: 14/11
FIT: Metcon (5 Rounds for calories)
5 Sets
2:00 AMRAP
25 Air Squats
Max Calorie Air Bike
-Rest 2:00 between sets –
* Target number of Calories each set: 18/14+
* Minimum number of Calories before scaling: 14/11
Weightlifting
Metcon (Weight)
3 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
12 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
10 Standing Tricep Extension w/ band @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-