WORKOUT OF THE DAY

220528

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)With coachMetconMetcon (AMRAP - Rounds)In teams of two with one partner working at a time 2 Rounds For Time: 1000 Meter Row 50 KB Swings 53/35 40 Meter KB Lunge 53/35 30 Deadlift 185/125 20 Bar Facing Burpees 10...

220527

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets: 30-sec single/double unders 5 updowns to seal pose 5 knees to elbows 5 ring rows 2. Workout Prep 1 set: 5 Toes...

220526

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30-sec easy row 10 yd walking lunge 10 yd walking lunge backwards 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 2. Workout...

220525

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets: 5 wall balls (focus on breathing and arm cycling) 1 rope pull for height OR 2 zombie climbs 5 down dog/seal pose...

220524

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 3:00 Jump Rope -into- 4 sets: (each machine) Tabata 20 seconds/10 seconds off Assault Bike Ski Erg * Steadily increase the pace to around 80% of the...

220523

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk - feet turned out 10 yd walk - feet turned in 10 yd lunge walk - arms...

220521

MobTown CrossFit - CrossFitWarm-upWarm-Up Cleans (No Measure)200 Meter Run 2 Rounds 5 Deadlifts (45/35) 5 Hang Power Cleans (45/35) 5 Front Squats (45/35) 5 Push Press (45/35) 5 Elbow Rotations (each arm) 5 BurpeesMetconMetcon (3 Rounds for reps)2 Person Teams Only...

220520

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 5 Wall Balls 5 Kipping Knee Raises 5 Low Box Jumps 5 Sumo Deadlift High Pulls (empty bar) 5 Up Downs -into- 2 sets: (empty bar) 3...

220519

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jump Rope -into- 3 sets: 10 Overhead Walking Lunges + Pass Through (PVC Pipe) 3 Sandbag Deadlifts (light/focus on keeping the core tight) 5 Worlds Greatest...

220518

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each...

220517

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each...

220516

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk - feet turned out 10 yd walk - feet turned in 10 yd lunge walk - arms...