MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 min Air Bike (:30 easy, :20 mod, :10 fast)
-into-
6 min AMRAP
:30 Jump Rope
3 Wall Ball Squats
3 Wall Ball Push Press
3 Wall Balls
5 Bench Press (empty bar- Build across sets)
2. Strength Prep
Heavy Single Bench Press (10:00)
3. Workout Prep
1 set:
5/4 Calorie Air Bike (at workout pace)
3 Wall Balls (at each weight)
Weightlifting
Bench Press
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
COMP: Metcon (Time)
30/24 Calorie ECHO Bike
40 Wall Balls (14/10)
30 Wall Balls (20/14)
20 Wall Balls (30/20)
30/24 Calorie ECHO Bike
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate pacing throughout. With any workout that has a pyramid-style format, you should be wary of starting out too fast and should apply a pace that can be maintained.
FIT: Metcon (Time)
24/19 Calorie ECHO Bike
32 Wall Balls (14/10)
24 Wall Balls (20/14)
16 Wall Balls (30/20)
24/19 Calorie ECHO Bike
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate pacing throughout. With any workout that has a pyramid-style format, you should be wary of starting out too fast and should apply a pace that can be maintained.
Metcon (Time)
20/16 Calorie ECHO Bike
30 Air Squats
20 Wall Ball Thrusters (light)
10 Wall Balls (light)
20/16 Calorie ECHO Bike