MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
1:00 Air Bike (:30 easy, :20 mod, :10 hard)
5 Dynamic Squat Stretches
3 Inchworms
3 Muscle Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
3 Power Cleans
2 Thrusters
2 Bar Facing Burpees
1 Wall Walk
Gymnastics
Metcon (AMRAP – Reps)
Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8… Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)
Metcon
COMP: Metcon (Time)
15/12 Calorie ECHO Bike
30 GHDs
30/24 Calorie ECHO Bike
30 GHDs
45/36 Calorie ECHO Bike
30 GHDs
60/48 Calorie ECHO Bike
* Target time: 14:00-16:00
* Time cap: 20:00
* This workout is a gritty, midline-focused test of endurance with a progressive increase in bike calories, making it mentally and physically demanding. The GHDs (or V-Ups) will tax your core, making the bike feel heavier as the workout progresses. We want to be steady but aggressive (75-85%) and maintain consistency on the bike while controlling the GHD fatigue.
FIT: Metcon (Time)
12/10 Calorie ECHO Bike
20 V-Ups
24/20 Calorie ECHO Bike
20 V-Ups
36/30 Calorie ECHO Bike
20 V-Ups
48/40 Calorie ECHO Bike
* Target time: 14:00-16:00
* Time cap: 20:00
* This workout is a gritty, midline-focused test of endurance with a progressive increase in bike calories, making it mentally and physically demanding. The GHDs (or V-Ups) will tax your core, making the bike feel heavier as the workout progresses. We want to be steady but aggressive (75-85%) and maintain consistency on the bike while controlling the GHD fatigue.
BURN: Metcon (Time)
10/8 Calorie ECHO Bike
25 Sit Ups
20/16 Calorie ECHO Bike
25 Sit Ups
30/24 Calorie ECHO Bike
25 Sit Ups
40/32 Calorie ECHO Bike