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