MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 ECHO Bike
-into-
6:00 AMRAP
10 Banded Pass Throughs
5 Elbow to Floor Stretch with Rotation (each side)
5 Hang Power Snatches
5 Overhead Squats
2. Workout Prep
2 sets:
5/4 Calorie ECHO Bike (build in pace)
2 Overhead Squats (build in weight)
COMP: Metcon (Time)
6 rounds:
12/10 Calorie ECHO Bike
12 Overhead Squats (75/55)
Target time: 7-9 minutes
Time cap: 12 minutes
Stimulus is moderate intensity throughout. Leg fatigue will be a factor in this workout, so you should pace accordingly to avoid fast lactic acid build-up. Use the time between stations to catch a quick break (10 seconds).
FIT: Metcon (Time)
6 rounds:
10/8 Cal ECHO Bike
12 Overhead Squats (65/45)
Target time: 7-9 minutes
Time cap: 12 minutes
Stimulus is moderate intensity throughout. Leg fatigue will be a factor in this workout, so you should pace accordingly to avoid fast lactic acid build-up. Use the time between stations to catch a quick break (10 seconds).
BURN: Metcon (Time)
6 rounds:
9/7 Cal ECHO Bike
12 SIngle Dumbbell Front Squat (light)