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)