MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00AMRAP
1:00 ECHO Bike (:30 easy, :20 moderate, :10 hard)
10 heel toe rocks
10 Dynamic Air Squats
2. Workout Prep
3 sets:
5/4 Calorie ECHO Bike (build in pace)
Metcon
COMP: Metcon (Time)
Teams of 2
300/240 Calorie ECHO Bike
-split as needed-
SOLO Version
150/120 cal Echo Bike
This workout is all about sprinting short intervals, managing quick transitions, and accumulating calories under high heart rate conditions without falling apart. Expect legs to blow up, breathing to skyrocket, and mental toughness to be tested deeply by the back half of the workout.
Accessory Work
Metcon (Checkmark)
Accumulate 4 minutes of a plank hold (elbows)
-rest as needed between breaks-
* If you are unable to hold the plank on your elbows for longer than 30 seconds at a time, scale to your knees or the top of the push-up plank hold.
* Athletes can partner up and perform an 8-minute hold, switching as desired. Try to even out total hold times between athletes.
* Score is the total time held, accumulated (4:00 is the goal)