CrossFit – Sat, Mar 16

MobTown CrossFit – CrossFitMetconCOMP (Time) Teams of 2 200m Sled Push (2x45s/1x45s) 50 Burpee Box Get Overs (30/24) 400m Dumbbell Farmer Carry (70s/50s) 50 Burpee Box Get Overs (30/24) 200m Sled Push (2x45s/1x45s) – All reps split between partners with...

CrossFit – Fri, Mar 15

MobTown CrossFit – CrossFitWarm-upMovement Prep/Activation 3:00 Machine (moderate pace) -into- Hip Halo + Banded 7’s -into- 2 Sets 5 Kip Swings 5 Kipping Pull-Ups for round 1, 5 C2B for round 2 (or ring rows into jumping C2B for scaled) 5 Thrusters (empty bar...

CrossFit – Thu, Mar 14

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 5 Rounds “Rowling” 1 Banded Air Squat for every meter over/under 100m (8 Banded Air Squat Max) 2. Workout Prep 2 sets: 5 Air Squats 5/4 Calorie RowMetconCOMP: Metcon (Time)...

CrossFit – Wed, Mar 13

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 15 Banded Pull Aparts 15 Banded Chest Flys -into- 8:00 Amrap (3-4 sets) 30-sec ECHO Bike (easy pace) 5 Bench Press (empty – build across sets) 5 seal pose/...

CrossFit – Tue, Mar 12

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate* Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang...