WORKOUT OF THE DAY
CrossFit – Tue, May 30
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP 30-sec ski 30-sec row 30-sec bike 5 Down Dog/Seal Pose Transition 2. Workout Prep Setup equipment and perform 5/4 calories on each at workout pace.MetconCOMP: Metcon...
CrossFit – Mon, May 29
MobTown CrossFit - CrossFitWarm-up1. 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 locked out overhead 10...
CrossFit – Sat, May 27
MobTown CrossFit - CrossFitMetconCOMP: Metcon (Time)Teams of 2: 90/70cal Echo *Partner Holds Handstand -into- 50 Power Snatch (115/80) (split as needed) -into- 1500/1200m Ski Erg or Row *Partner Front Holds Sandbag Bear Hug (100/75) or Barbell Front Rack Hold...
CrossFit – Fri, May 26
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 5 Single Arm Ring Rows (each arm) 10 Single Arm Dumbbell Shoulder Press (light/each arm) 10 Hollow Rocks -into- 2 sets: (empty bar) 3 Shoulder Press 3 Push...
CrossFit – Thu, May 25
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jump Rope -into- 3 sets: 10 Overhead Walking Lunges + Pass Through (PVC Pipe) 10 Dynamic Squat Stretches -into- 2 sets: (empty bar) 3 Snatch Push Press 3 Overhead Squats 3...
CrossFit – Wed, May 24
MobTown CrossFit - CrossFitWarm-up1. 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 movement -into- 3x...
CrossFit – Tue, May 23
MobTown CrossFit - CrossFitWarm-up1. 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 movement -into- 3x...
CrossFit – Mon, May 22
MobTown CrossFit - CrossFitWarm-up1. 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 locked out overhead 10...
CrossFit – Sat, May 20
MobTown CrossFit - CrossFitWarm-upMetconCOMP: Metcon (Time)Teams of 2 50x50ft Shuttle Runs (1:1) 12 Rope Climbs (Or 50 Inverted Ring Rows) 50 Bench Press (135/85) 50 Sandbag over shoulder (100/75) 50x50ft Shuttle Runs (1:1)30 minute time capFIT: Metcon (Time)Teams of...
CrossFit – Thu, May 18
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 5 Single Arm Ring Rows (each arm) 10 Single Arm Dumbbell Shoulder Press (light/each arm) 10 Hollow Rocks -into- 2 sets: (empty bar) 3 Shoulder Press 3 Push...
CrossFit – Wed, May 17
MobTown CrossFit - CrossFitWarm-up1. 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 movement -into- 3x...
CrossFit – Tue, May 16
MobTown CrossFit - CrossFitWarm-up1. 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 movement -into- 3x...