MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)
-into-
3 min
25-second Jump Rope
5-second Transition
25-second Up Downs
5-second Transition
2. Workout Prep
2 sets
15-Echo Bike (at workout pace)
15-second Rest
Metcon
ALL: Metcon (Calories)
15 Rounds
30 secs on/30 secs off
Max Calorie Echo Bike
* Stimulus is moderate high intensity with awareness of pacing for repeatable efforts. Athletes will have 30 sec efforts on Echo Bike.
It is important to note that athletes should keep effort at something that will result in a repeatable effort across all rounds, in turn, resulting in similar scores across rounds. Athletes should not go maximum effort in the first round and burn out in the following rounds.
Accessory Work
ROMWOD (No Measure)
ROMWOD
Complete a Pliability stretch session
Pistols (OPTIONAL PISTOL WORK)
Advanced:
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)
Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)
Beginner:
3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)