CrossFit – Wed, Jun 19

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row -into- 7:00 AMRAP 5 Hanging Knee Raises 5 Hand Release Push Ups (knees) 10 Dynamic Squat Stretches 3 Tempo Front Squats (empty bar-build in weight) 2. Strength 3...

CrossFit – Tue, Jun 18

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate* 8:00 AMRAP 30-second Jump Rope 5 Inch Worms 30-second ECHO Bike 10 Box Step Ups 2. Workout Prep 2 sets: 10 Double Unders 5/4 Calorie ECHO Bike (build in pace) 2 Box Jump...

CrossFit – Tue, Jun 18

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate* 8:00 AMRAP 30-second Jump Rope 5 Inch Worms 30-second ECHO Bike 10 Box Step Ups 2. Workout Prep 2 sets: 10 Double Unders 5/4 Calorie ECHO Bike (build in pace) 2 Box Jump...

CrossFit – Mon, Jun 17

MobTown CrossFit – CrossFitWeightliftingPower CleanPower Clean: Heavy 3 Rep Heavy 2 Rep 3 Heavy Singles (Build to 85-90% through the 3 singles)MetconCOMP: Metcon (Time) 30 Pull Ups 3 Rounds of DT (155/105) 20 Pull Ups 2 Rounds of DT (155/105) 10 Pull Ups 1...

CrossFit – Sat, Jun 15

MobTown CrossFit – CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 10:00 AMRAP :30 Jump Rope 10 Skater Side Jumps 10-second Handstand Hold 5 Inch Worms 2. Workout Prep -with partner- 5/4 Calorie Row (each) 100m Run...

CrossFit – Fri, Jun 14

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...