MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 PVC Pass Throughs
5 PVC Snatch Balance
20 Banded Side Steps
-into-
8 min AMRAP
45-second ECHO Bike
5 Knees to Elbows
3 Muscle Snatch (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Squat Snatches
2. Workout Prep
2 sets:
2 Squat Snatch (build-in weight)
5/4 Calorie ECHO Bike
2 Toes to Bar
Metcon
COMP: Metcon (2 Rounds for time)
20 Squat Snatch (95/65)
30/24 Calorie ECHO Bike
40 Toes to bar
-rest 5 minutes-
40 Toes to bar
30/24 Calorie ECHO Bike
20 Squat Snatch (95/65)
Target time each set: 5:00-6:00
Time cap each set: 7 minutes
Workout will be scored by 2 separate times.
Stimulus is moderate intensity across while also considering grip fatigue from toes to bar/snatch combo. These 2 chippers are designed for you to stay aggressive while managing your heart rate and breathing.
Move with a purpose, but also take smart, calculated breaks to keep pace and avoid over-resting
FIT: Metcon (2 Rounds for time)
20 Squat Snatch (75/55)
25/20 Calorie ECHO Bike
30 Toes to bar
-rest 5 minutes-
30 Toes to bar
25/20 Calorie ECHO Bike
20 Squat Snatch (75/55)
Target time each set: 5:00-6:00
Time cap each set: 7 minutes
Workout will be scored by 2 separate times.
Stimulus is moderate intensity across while also considering grip fatigue from toes to bar/snatch combo. These 2 chippers are designed for you to stay aggressive while managing your heart rate and breathing.
Move with a purpose, but also take smart, calculated breaks to keep pace and avoid over-resting
BURN: Metcon (2 Rounds for time)
20 Dumbbell Snatch (light)
20/16 Calorie ECHO Bike
20 Hanging Knee Raises
-rest 5 minutes-
20 Hanging Knee Raises
20/16 Calorie ECHO Bike
20 Dumbbell Snatch (light)