MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
:15 sec ECHO Bike (Arms)
:15 sec ECHO Bike (Legs)
:15 sec ECHO Bike (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups
Weightlifting
Back Squat
Find new 1 RM
Metcon
COMP: Metcon (Time)
21-15-9*
Calorie ECHO Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie ECHO Bike
15-12-9
Hang Power Cleans (155/105)
*Women’s Calories: 16-12-8
* Target time each set: 4:30-5:30
* Time cap each set: 7 minutes
# STIMULUS and GOALS
* Stimulus is moderate intensity across the entirety of the workout. You should aim to start with a bike pace that can be maintained across each bike set so that a strong effort can be applied when moving to the barbell.
* It’s going to hurt
FIT: Metcon (Time)
18-13-8
Calorie ECHO Bike
Hang Power (95/65)
Rest 1:1
18-13-8
Calorie ECHO Bike
15-12-9
Hang Power Cleans (135/95)
(Womens Calories: 14-10-6)
* Target time each set: 4:30-5:30
* Time cap each set: 7 minutes
# STIMULUS and GOALS
* Stimulus is moderate intensity across the entirety of the workout. You should aim to start with a bike pace that can be maintained across each bike set so that a strong effort can be applied when moving to the barbell.
* It’s going to hurt