WORKOUT OF THE DAY

CrossFit – Tue, Jun 25

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 30-second Row (build in pace) 10-second Handstand Hold Hold 5 Shoulder Press (empty bar) 5 Seated Banded Lat Pull Downs 5 Step...

CrossFit – Mon, Jun 24

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 8:00 AMRAP 30-seconds Jump Rope 10 Dynamic Squat Stretches 10 Kip Swings 5 Muscle Cleans 5 Push Press 5 Back Squats 2. Workout Prep 3 sets: 10 Double Unders 3...

CrossFit – Sat, Jun 22

MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 25ft Sled Push (empty) (Or 25ft Walking Lunge) 10 Dumbbell Deadlifts (light) 25ft Double Dumbbell Front Rack Carry (light) 2. Workout Prep Take this time to...

CrossFit – Fri, Jun 21

MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 8 min AMRAP 50m Jog 5 Up-Downs 5 Downward Dog to Upward Dog 2. Strength 3 Shoulder Press x 6 sets (80-85%) -Complete a set every 2:00- 3. Workout Prep 1 set: 50m Run (with...

CrossFit – Thu, Jun 20

MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 8:00 AMRAP 45-second Row (build in pace) 5 Snatch grip Deadlifts (empty bar) 4 High Hang Muscle Snatch (empty bar) 3 Power Snatches (empty bar) 8 Box Step Ups 2. Workout Prep 3...

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 Front...

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 Overs...

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 Overs...

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 Round...

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 (build in...

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 Snatch +...

CrossFit – Thu, Jun 13

MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Kip Swings 25ft Lizard Crawl 25ft Walking Lunge 2. Workout Prep 2 sets: 10ft Single Arm Dumbbell Overhead Walking Lunge...