CrossFit – Fri, Feb 23

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Over Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 1:00 Row (build in pace) 5 Front Squats (empty) 5 Shoulder Press (empty) 10 Deadbugs 2. Workout Prep 3 sets:...

CrossFit – Thu, Feb 22

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single unders 10 Sit Ups 5 Deadlifts (Empty bar, build across) 2. Strength 10 sets of 3 Deadlifts @67.5% of Heavy...

CrossFit – Wed, Feb 21

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across) 5 Up Downs to Seal Pose 5 Knees to Elbows...

CrossFit – Tue, Feb 20

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate* 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist...

CrossFit – Mon, Feb 19

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 8:00 AMRAP: :45 sec Row 3 Inch Worms 2 Jumping Bar Muscle Ups (or Low Bar Muscle Up) 5 Bench Press (empty bar- build across sets) 2. Strength 10 sets of 3 Bench Press...

CrossFit – Sat, Feb 17

MobTown CrossFit – CrossFitWarm-upCoach LedMetconMetcon (Time)For Time 2000m Ski Erg 8 Rounds Relay Style (you go/I go) 15 KB Swings (53/35) 15 Push Ups 2000m Bike Erg 8 Rounds Relay Style (you go/I go) 20 KB Lunges (53/35) 10 Wall Balls (20/14) 400m Run...