MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
10:00 AMRAP
30-second ECHO Bike (build in pace)
5 Worlds Greatest Stretch (each)
5 Front Squats (empty bar)
3 Low Box Jumps
1 Zombie Rope Climb
2. Strength
3 Sets:
8 Front Squat (65-70%)
3 seated Box Jumps after each set
-rest 2 Minutes between sets-
3. Workout Prep
2 sets:
5/4 Calorie ECHO bike (build in pace)
1 Rope Climb
4 Box Jump Overs (build in height)
Weightlifting
Front Squat
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
Metcon
COMP: Metcon (Time)
7 Rounds
10/8 Calorie ECHO Bike
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb
* Target time: 10-11 minutes
* Time cap: 15 minutes
FIT: Metcon (Time)
7 Rounds
10/8 Calorie ECHO Bike
1 Rope Climb (Or 4 Strict Pull Ups)
10 Box Jump Overs (20/16)
* Target time: 10-11 minutes
* Time cap: 15 minutes
BURN: Metcon (Time)
7 Rounds
8/7 Calorie ECHO Bike
5 Ring Rows
10 Box Step Ups (24/20)
5 Ring Rows