WORKOUT OF THE DAY

201024

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)400m run 10 air squats 10 box step ups 10 push ups 10 kb swings Followed by: PVC Pass Throughs Samson Stretch Spiderman Couch StretchMetconTeam Chewbacca (Time)Teams of 2 1500m row 2 Rounds: 50 wall balls (20/14)...

201023

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)MOBILITY :60 to each side Banded Tricep Stretch :60 to each side Banded Hamstring Stretch 2 min Butterfly Stretch ACTIVATION 500m Row 200m Run 2 ROUNDS: :30 Samson Stretch 15 Glute Bridges :30 Cossack Squats 15 Air...

201022

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 Minutes of Row, Run, or Bike into: 2 minutes foam roller Upper Body : 60 Puppy Pose : 60 Shoulder to Floor : 60 Wrist Stretches Lower Body 2 Minutes Couch Stretch to each side 2 Minutes Pigeon Stretch to...

201021

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)MOBILITY 2 minutes Row, Run, or Bike into: :60 Couch Stretch to each side :60 Banded Shoulder Distraction to each side :60 Pigeon Stretch to each side ACTIVATION: 3 Rounds: 30 Seconds Each: 1. Easy-Moderate-Hard...

201020

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)MOBILITY :60 Banded Tricep Stretch :90 Laying Front Rack Stretch : 60 Walking Spiderman :60 Pigeon pose to each side ACTIVATION EMOM 8: Min 1: 15/12 cal row Min 2: 10 Alternating Cossack Squats Min 3: KB Deadlifts...

201019

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 minutes of Row, Run, or Bike into: :60 pigeon on each side :60 Wall Pec Stretch on each side :60 Front Rack Stretch on box or floor 10 PVC pass throughs then move hands in and do 10 more ACTIVATION 200m...

201017

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Warmup Run 200 Meter Easy Run *Followed By…* :30 Seconds Barbell Deadlifts Quad Stretch Barbell Elbow Rotations Side Lunges Barbell Hang Power Cleans Air Squats Barbell Front Squats Push-up to Down DogMetconA:...

201016

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 minutes Row, Bike, or Run into: :90 Pigeon Pose plus wrist stretch each side 2 Minute Barbell Thoracic Extension 2 Minute Child's Pose on Box ACTIVATION 3 Rounds: 30 Seconds Each: 1. Shuttle Run 2. Push...

201015

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 Minutes of Row, Run, or Bike into: 2 minutes foam roller Upper Body : 60 Puppy Pose : 60 Shoulder to Floor : 60 Wrist Stretches Lower Body 2 Minutes Couch Stretch to each side 2 Minutes Pigeon Stretch to...

201014

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 minutes row, run, or bike into: :60 KB Calf Smash each side :60 Saddle Stretch :60 Butterfly Stretch ACTIVATION 3 Minute Assault Bike (row if no bikes) 2 Rounds: 10 KB Goblet Squats 10 Russian KB Swings...

201013

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 minutes Row, Run, or Bike into: :60 Couch Stretch to each side :60 Banded Shoulder Distraction to each side :60 Pigeon to each side ACTIVATION 2 Sets 10 Cal Bike 10 Glute Bridges 10 Hollow Rocks 10 PVC...

201012

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 minutes row/run/bike into: :90 second Pigeon Stretch (each side) :60 Wall Pec Stretch :60 Front Rack Stretch on Box ACTIVATION 2 Rounds: 1 length of the rig Walking Lunge 15 Single Unders 15 Empty...