WORKOUT OF THE DAY

CrossFit – Sat, Apr 13

MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Bike -into- 3 sets: 100m Run 5 Sandbag Deadlifts (light-build in weight) 10 Roll and Reach 30-second Knee Plank (elbows) 2. Workout Prep 2 sets: -With partner- 50m Run...

CrossFit – Fri, Apr 12

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 8:00 AMRAP 10 Alternating V-Ups (each side) 5 Inch Worms 5 Scap Pullups 30-second Machine 2. Workout Prep 2 sets: 2 Strict Chin Ups 4 Bench Dips 4 V-UpsAccessory...

CrossFit – Thu, Apr 11

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Tabata Bike (8 sets) -into- 3 sets: 10ft Walking Lunge 10 Banded Air Squats 10 Alternating V-Ups 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build in weight) 4 Dumbbell Front...

CrossFit – Wed, Apr 10

MobTown CrossFit - CrossFitWarm-up1. Movement Prep 8:00 AMRAP 45-second Row 5 Clean Deadlifts (empty bar) 5 High Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 10 Bird Dogs 2. Strength Every 2:00 for 5 sets: Muscle Cleans + Shoulder Press Set 1: 10+10 Set...

CrossFit – Wed, Apr 10

MobTown CrossFit - CrossFitWarm-up1. Movement Prep 8:00 AMRAP 45-second Row 5 Clean Deadlifts (empty bar) 5 High Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 10 Bird Dogs 2. Strength Every 2:00 for 5 sets: Muscle Cleans + Shoulder Press Set 1: 10+10 Set...

CrossFit – Tue, Apr 9

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate* 3:00 Bike -into- 3 sets: 5 Scap Pull Ups 5 Hanging Knee Raises 3 Zombie Climbs (or 10 Ring Rows) 5/4 Calorie ECHO Bike (build-in pace) 2. Workout Prep Rope Climb PracticeAccessory...

CrossFit – Tue, Apr 9

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate* 3:00 Bike -into- 3 sets: 5 Scap Pull Ups 5 Hanging Knee Raises 3 Zombie Climbs (or 10 Ring Rows) 5/4 Calorie ECHO Bike (build-in pace) 2. Workout Prep Rope Climb PracticeAccessory...

CrossFit – Mon, Apr 8

MobTown CrossFit - CrossFitWarm-up1. Movement Prep 2 sets: 10 Banded Pull Aparts 10 Banded Pass-throughs -into- 3 sets: 3 Inch Worms + Dynamic Squat Stretch 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 High Hang Muscle Snatch 3 Snatch Grip Push Press 3 Overhead...

CrossFit – Sat, Apr 6

MobTown CrossFit - CrossFitMetconMetcon (Time)Teams of 2: 3 Rounds 400m Run 40 Wall Balls 30 Sandbag Walking Lunges (can use 40# DB instead) 20 Box Jumps 10 Burpee Broad JumpsTime Cap: 30 minutes Sandbag walking lunges - use long sandbags or 40# DB

CrossFit – Fri, Apr 5

MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 5 sets (1 set every 3:00) 1:30 Ski moderate (OR Row) 10 Banded Strict Pull-Up (Or 10 Ring Rows) 15/12 Knee Push Ups 2. Workout Prep 2 sets:...

CrossFit – Thu, Apr 4

MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 2 sets 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets: 5 High Hang Muscle Snatch 4 Snatch Grip Push Press 3 Hang Power Snatch 4 Low Box Jumps 4 Pike Push Ups 2. Workout Prep 3 sets: 2 Hang Power Snatch...

CrossFit – Thu, Apr 4

MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 2 sets 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets: 5 High Hang Muscle Snatch 4 Snatch Grip Push Press 3 Hang Power Snatch 4 Low Box Jumps 4 Pike Push Ups 2. Workout Prep 3 sets: 2 Hang Power Snatch...