WORKOUT OF THE DAY

210804

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry or Banded 7's -into- 7 min AMRAP 30-sec assault bike (easy pace) 5 Single Arm DB Strict Press (each side) 3-inch worms + extra pushup 5...

210803

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 7 min AMRAP 20 Single Unders 3 Slow and Controlled Back Squats (empty bar - build across but stay light) 10 Floor Plate Press (5 slow...

210802

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Machine -into- 3 rounds 10 Banded Pull Aparts 5 Bench Press (Empty bar-Build across rounds but stay light) 10 Goblet Squats (light) **2. Strength...

210731

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Machine - into - 3 rounds 10 Single Arm Up Right Row 5 Inch Worms 10 Jumping Air Squats 100m Run **2. Workout Prep** - With Partner - 2 sets (each) 30...

210730

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warmup or Banded 7's Hip Halo Warmup (between sets) * 10 Sidestep R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg...

210729

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 8 min AMRAP 1 min easy Machine 5 Elbow to floor stretch (each side) 10 Single Arm Dumbbell Push Press (each) 20 Single unders **2. Workout Prep** 2 sets 10...

210728

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry or Banded 7's -into- 6 min AMRAP 3 up-downs 3 box step up (each side) 5 Clean and Jerks (empty bar - build across, stay light) **2....

210727

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 5 min AMRAP 1 min assault bike 5 World’s Greatest Stretch (each side) 3-inch worms **2. Workout Prep** 1 set 10 Air Squats (fast) 20...

210726

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Machine -into- 6 min AMRAP 5 Sit Ups 5 Deadbugs (each side) 5 Deadlifts (start with empty bar - build to working weight) **2. Workout Prep** 2 sets 50m...

210724

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)MetconCOMP: Metcon (Time)Teams of 2 100 Double Unders each 3 Rounds of: 40 Alt Hang DB Snatch (50/35) 30 Ball Slams (30/20) 20 Russian Twists (30/20) 10 Renegade Rows (35/20) (L+R=1) 100 Double Unders each 2 Rounds...

210723

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 10 min AMRAP 30-sec machine of choice 5 DB Deadlifts (lightweight - build across) 5 DB Hang Clean (lightweight - build across) 5 DB Shoulder to Overhead...

210722

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 200m run followed by Hip Halo Warmup -into- 5 min AMRAP 30-second jump rope 5 Air Squats 5 Wall Balls 100m run Followed by the Hinshaw Warm up...