MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Bike (Build in pace every 30 seconds)
-into-
3 sets:
30 Single Unders
10 Kettlebell Suitcase Deadlifts (each)
10 Kettlebell Single Arm Up Right Row (each)
2. Workout Prep
3 sets:
10 Double Unders
1 Sandbag Clean (build in weight)
5/4 Calorie Assault Bike
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
75 Double Unders
10 Sandbag Cleans (100/75)
20/15 Calorie Echo Bike
75 Double Unders
10 Sandbag Cleans (100/75)
Target number of Rounds: 3 rounds
Minimum number of Rounds before scaling: 2.5 rounds
Stimulus for today’s workout is consistent moderate effort across each movement. Not going to win any awards coming out like a racehorse here. Think smooth and steady with a non-stop effort. Control your breathing and rest between movements.
Not a lot of rounds expected, so it’s time to grind. Put the head down and move!
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
50 Double Unders
10 Sandbag Cleans (75/50) (Or Power Clean 95/65)
16/13 Calorie Echo Bike
50 Double Unders
10 Sandbag Cleans (705/50) (Or Power Clean (95/65)
Target number of Rounds: 3 rounds
Minimum number of Rounds before scaling: 2.5 rounds
Stimulus for today’s workout is consistent moderate effort across each movement. Not going to win any awards coming out like a racehorse here. Think smooth and steady with a non-stop effort. Control your breathing and rest between movements.
Not a lot of rounds expected, so it’s time to grind. Put the head down and move!
BURN: Metcon (Time)
AMRAP 18
50 Single Unders
10 Power Cleans (95/65)
16/13 Calorie Echo Bike
50 Double Unders
10 Power Cleans (95/65)
Target number of Rounds: 3 rounds
Minimum number of Rounds before scaling: 2.5 rounds
Stimulus for today’s workout is consistent moderate effort across each movement. Not going to win any awards coming out like a racehorse here. Think smooth and steady with a non-stop effort. Control your breathing and rest between movements.
Not a lot of rounds expected, so it’s time to grind. Put the head down and move!
Accessory Work
ROMWOD (No Measure)
ROMWOD
Choose a 15 minute Session