MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
30-second ECHO Bike
(10-seconds easy, 10-seconds moderate, 10-seconds hard)
10 Cat Cows
30-second Row
(10-seconds easy, 10-seconds moderate, 10-seconds hard)
10 Dead Bugs
2. Workout Prep
1 set:
5/4 Calorie ECHO Bike (at workout pace)
5/4 Calorie Row (at workout pace)
Metcon
COMP: Metcon (Calories)
7:00 AMRAP
50/40 Calorie ECHO Bike
Max Calorie Row in the remaining time
-rest 4:00-
7:00 AMRAP
50/40 Calorie Row
Max Calorie ECHO Bike in the remaining time
Target number of Calories each set: 50/40+ Calories
Minimum number of Calories before scaling: 40/32 Calories
This two-part workout is a back-to-back engine test with a hard opening effort followed by sustained output under fatigue. Each 7:00 AMRAP starts with a high-calorie buy-in, followed by a max-effort push on the second machine for as many calories as possible in the remaining time. The goal is to finish the first machine before the halfway point without causing negative pacing on the second machine. Athletes should have at least 3+ minutes for the second machine; scale calories if needed.
FIT: Metcon (Calories)
7:00 AMRAP
40/32 Calorie ECHO Bike
Max Calorie Row
-rest 4:00-
7:00 AMRAP
40/32 Calorie Row
Max Calorie ECHO Bike
Target number of Calories each set: 50/40+ Calories
Minimum number of Calories before scaling: 40/32 Calories
This two-part workout is a back-to-back engine test with a hard opening effort followed by sustained output under fatigue. Each 7:00 AMRAP starts with a high-calorie buy-in, followed by a max-effort push on the second machine for as many calories as possible in the remaining time. The goal is to finish the first machine before the halfway point without causing negative pacing on the second machine. Athletes should have at least 3+ minutes for the second machine; scale calories if needed.
BURN: Metcon (Calories)
7:00 AMRAP
30/24 Calorie ECHO Bike
Max Calorie Row
-rest 4:00-
7:00 AMRAP
30/24 Calorie Row
Max Calorie ECHO Bike
Weightlifting
Metcon (Checkmark)
3-4 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 2 minutes between rounds-