MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3 sets:
:30 sec Bike
5 inch worms
10-second Handstand Hold
:30 sec Jump Rope
2. Workout Prep
1 set:
8/6 Cal Bike
10 Double Unders
1 Wall Walk
Metcon
COMP: Metcon (3 Rounds for reps)
3:00 AMRAP
8/6 Calorie Bike
20 Double Unders
2 Wall Walks
-rest 2:00-
6:00 AMRAP
200m Run
40 Double Unders
4 Wall Walks
-rest 2:00-
9:00 AMRAP
20/16 Calorie Bike
60 Double Unders
6 Wall Walks
Every 50 = 1 rep for the run. (ex: 200m = 4 reps)
Target number of Rounds each set: 2-3 rounds
Minimum number of Rounds before scaling: 1.5 rounds
FIT: Metcon (3 Rounds for reps)
3:00 AMRAP
8/6 Calorie Bike
15 Double Unders
1 Wall Walk
rest 2:00
6:00 AMRAP
200m Run
30 Double Unders
2 Wall Walks
rest 2:00
9:00 AMRAP
16/13 Calorie Bike
45 Double Unders
3 Wall Walks
Every 50 = 1 rep for the run. (ex: 200m = 4 reps)
Target number of Rounds each set: 2-3 rounds
Minimum number of Rounds before scaling: 1.5 rounds
BURN: Metcon (3 Rounds for reps)
3:00 AMRAP
5/4 Calorie Bike
30 Single Unders
1 1/2 Wall Walk
rest 2:00
6:00 AMRAP
200m Run
45 Single Unders
2 1/2 Wall Walks
rest 2:00
9:00 AMRAP
10/8 Calorie Bike
60 Single Unders
3 1/2 Wall Walks
Every 50 = 1 rep for the run. (ex: 200m = 4 reps)
Target number of Rounds each set: 2-3 rounds
Minimum number of Rounds before scaling: 1.5 rounds
Accessory Work
ROMWOD (No Measure)
ROMWOD
Coaches, choose one of the sub 15 minute sessions.