MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
:30 ECHO Bike (Legs only)
:30 ECHO Bike (Arms only)
4 Up-Downs to Plate
:30 Jump Rope
2. Workout Prep
2 sets:
5/4 Calorie ECHO Bike (Build in pace)
2 Burpee to Plate
Accessory Work
Handstand or Handstand Walk (Checkmark)
EMOM7:
Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps.. Scaling option is to perform this with feet on a box or from a plank position.
Level 2: 15 foot handstand walk or 30 seconds of practice
Level 3: 25 foot handstand walk
Metcon
COMP: Metcon (Time)
42-30-18
Calorie ECHO Bike (Women: 34-24-14 calories)
Burpees to Plate
Target time: 13-15 minutes
Time cap: 18 minutes
Stimulus is moderate, steady effort. You should be strategic in your effort to understand the high endurance demand this workout needs. Going too hard on the initial rounds will only result in you falling off later in the workout and burning out on the bike.
FIT: Metcon (Time)
36-24-16
Calorie ECHO Bike
Burpees to Plate
(Women’s Calories: 30-20-14)
Target time: 13-15 minutes
Time cap: 18 minutes
Stimulus is moderate, steady effort. You should be strategic in your effort to understand the high endurance demand this workout needs. Going too hard on the initial rounds will only result in you falling off later in the workout and burning out on the bike.
BURN: Metcon (Time)
30-20-10
Calorie ECHO Bike
Up Down to Plate
(Women’s Calories: 24-16-8)