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...

CrossFit – Mon, Mar 11

MobTown CrossFit – CrossFitWarm Up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 8:00 AMRAP 10 Walking Lunge Steps + Torso Twist 5 Suitcase Sit-ups 4 Low Box Jumps 3 Inch Worms 2. Workout Prep 1 set: 4 Walking Lunge Steps 4 Box Jump...

CrossFit – Sat, Mar 9

MobTown CrossFit – CrossFitWarm-upCoach ledMetconMetcon (Time)Teams of 2: 10 Rounds of you go, I go 10/8 cal bike 10 Double DB Squats (50s/35s) into 400m team run into split as needed: 50 KB Swings (53/35) 40 Box Jumps 30 Sandbag over shoulder (100/75) 20...