MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
30-second Jump Rope
5 Inch Worms
30-second ECHO Bike
10 Box Step Ups
2. Workout Prep
2 sets:
10 Double Unders
5/4 Calorie ECHO Bike (build in pace)
2 Box Jump Overs (build in height)
Metcon
COMP: Metcon (Time)
5 sets:
50 Double Unders
15/12 cal ECHO Bike
10 Box Jump Overs (30/24)
-rest 1:1 between rounds-
* Rest 1:1 meaning to rest the amount of time it took to complete the round.
Target time each set: 2-2:20
Time cap each set: 3 minutes
Stimulus is moderate to moderate high intensity.
SCORE IS TOTAL TIME INCLUDING REST
FIT: Metcon (Time)
5 sets: 1:1
35 Double Unders
12/10 ECHO Bike
10 Box Jump Overs (24/20)
Target time each set: 2-2:20
Time cap each set: 3 minutes
Stimulus is moderate to moderate high intensity.
SCORE IS TOTAL TIME INCLUDING REST
BURN: Metcon (Time)
5 sets: 1:1
50 Single Unders
10/8 Air Bike
10 Box Step Ups (24/20)
Weightlifting
Metcon (Checkmark)
4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
*Rest 1 minute between rounds