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

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