MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
6 min AMRAP
30-sec assault bike
10 plate toe taps (each side)
2x25ft shuttle jog (down and back)
2. Workout Prep
2 sets:
20 Second Assualt Bike
-rest 1:00-
20 Second Shuttle Run
-rest 1:00-
*Build in pace
Metcon
Metcon (AMRAP – Reps)
3:00 Max Calorie Echo Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Echo Bike
Target number of reps each set: 45 + reps (135+ total)
Minimum number of reps before scaling: 30 reps
Stimulus is high intensity. You will be in attack mode for the 3 minutes of work and focus on recovering enough to repeat. The first bike is a primer, and the next 2 stations are all heart and drive. Stay upright and walk around during the rest while getting the heart rate under control.
Gymnastics
Strict Pull-Ups
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 second pause at the top with 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)