MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warm Up
-into-
3 Rounds (each)
Partner Rowling – 100m
*Penalty is over/under number in Air Squats (max 15)
2. Strength
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).
3. Workout Prep
3 sets:
5/4 Calorie Air Bike
5/4 Calorie Row
*Build in pace/ practice transitions*
Weightlifting
Back Squat
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).
Metcon
COMP: Metcon (4 Rounds for time)
Every 5:00 (4 sets)
20/16 Calorie Air Bike
20/16 Calorie Row
Target time each set: 2-2:30
Time cap each set: 3 minutes
To ensure consistency in performance, the stimulus for this workout is moderate with a push pace effort that can be replicated across sets. The goal is to maintain a close to 1:1 work/rest ratio, which requires you to move with a purpose through each station.
Keep the transitions seamless and give it your all on that final set. Don’t spend too much time on the ground during the rest. Get up and move before the next set.
FIT: Metcon (4 Rounds for time)
Every 5:00 (4 sets)
16/13 Calorie Air Bike
16/13 Calorie Row
Target time each set: 2-2:30
Time cap each set: 3 minutes
To ensure consistency in performance, the stimulus for this workout is moderate with a push pace effort that can be replicated across sets. The goal is to maintain a close to 1:1 work/rest ratio, which requires you to move with a purpose through each station.
Keep the transitions seamless and give it your all on that final set. Don’t spend too much time on the ground during the rest. Get up and move before the next set
BURN: Metcon (4 Rounds for time)
Every 5:00 (4 sets)
12/10 Calorie Air Bike
12/10 Calorie Row