WORKOUT OF THE DAY
CrossFit – Sat, Apr 27
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 10:00 AMRAP 20-second Single Unders 1 Zombie Rope Climb 5 PVC Muscle Snatch 5 PVC Push Press 5 PVC Overhead Squats 2. Workout Prep 3 sets 10 Double Unders 1...
CrossFit – Fri, Apr 26
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 5 Inch Worms 4 Muscle Cleans and Shoulder Press (empty bar) 3 Hang Power Clean and Push Press (empty bar) 2 Clean and Jerks (empty bar) 2. Strength “Gwen”...
CrossFit – Thu, Apr 25
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 45-Second Ski (or Row) 10 Roll and Reach 10 Iron Cross 10 Scorpions 10 Downward Dog to Seal Pose 2. Workout Prep 2 sets: 5/4 Calorie Ski 5 GHD’s 5 V-UpsMetconALL: PART...
CrossFit – Wed, Apr 24
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 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 Snatch + 3x Hang Snatch + 3x Snatch (PVC or...
CrossFit – Tue, Apr 23
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 8:00 AMRAP 25-sec ECHO bike (easy) 25-sec ECHO bike (moderate) 10-sec ECHO bike (hard) 5 Jumping Squats 5 Down Dog/Seal Pose Transitions 5 World’s Greatest Stretch (each side) 2. Workout Prep 1:1 With Partner (Each...
CrossFit – Tue, Apr 23
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 8:00 AMRAP 25-sec ECHO bike (easy) 25-sec ECHO bike (moderate) 10-sec ECHO bike (hard) 5 Jumping Squats 5 Down Dog/Seal Pose Transitions 5 World’s Greatest Stretch (each side) 2. Workout Prep 1:1 With Partner (Each...
CrossFit – Mon, Apr 22
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead...
CrossFit – Sat, Apr 20
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- Every minute (7:00) 5/4 Calorie Row 4 Wall Ball Thrusters 3 Box Step Ups 2. Workout Prep 3 sets: 20 Second Row (workout pace) 5 Wall Balls 3 Dumbbell Box Step...
CrossFit – Sat, Apr 20
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- Every minute (7:00) 5/4 Calorie Row 4 Wall Ball Thrusters 3 Box Step Ups 2. Workout Prep 3 sets: 20 Second Row (workout pace) 5 Wall Balls 3 Dumbbell Box Step...
CrossFit – Fri, Apr 19
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets: 5 Single Arm Dumbbell Push Press (left and right) 5 Single Arm Dumbbell Bench Press (left and right) 10 Alternating V-Ups 5 Knee Hand Release Push Ups...
CrossFit – Thu, Apr 18
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 2 sets: 10 Banded Fire Hydrants 10 Banded Squats -into- 3 sets 10 PVC Pass Throughs 10 PVC Around the Worlds (left and right) 5 PVC Snatch Push Press 4 PVC Overhead Squats 3 PVC Pressing Snatch Balance 2 PVC Snatch...
CrossFit – Wed, Apr 17
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 3 sets 30-second Bike (easy pace) 10 Banded Pull Through (Left) 10 Banded Pull Through (Right) 10 Banded Pull Through (Both) 10 Hollow Rocks 5 Back Squats...