WORKOUT OF THE DAY

211129

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3 sets or 6 minutes 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats - into - 3 sets (Empty Barbell) 3 Hang Snatch High Pull 3...

211127

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)COACH LED WARMUPMetconMetcon (Time)Teams of 2: 1600m Ski or Row 120 DB Thrusters (35/20) 80 T2B Rest 3 Minutes 40 Pull Ups 60 Devils Press (35/20) 800m Ski or Row

MURPH

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)200 Meter Run 2 Rounds: 30 Seconds Inchworm to Push-ups 30 Seconds Active Spidermans 30 Seconds Russian Baby Makers 200 Meter Run 2 Rounds: 30 Seconds Pausing Air Squats (3 Seconds in Bottom) 30 Seconds Dead Hang...

Thanksgiving WOD

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)2 Rounds 200m run 15 ab mat sit ups or GHDs 15 KB Deadlifts 15 Air Squats 16 Step Back Lunges 10 PVC Pass Throughs (1st round wide grip, 2nd Round Narrow Grip) Barbell Warmup w/ empty barbell 5 Good Mornings 5 Back...

211124

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 7 min AMRAP 2 round of rowling (1st round -5 max burpee penalty) (2nd round - 3 Box Step-ups (each side)) **2. Workout Prep** 1 set 5/4 Calorie Row 2 Burpee...

211123

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warmup or Banded 7's -into- 8 min AMRAP 5 Floor Plates Press 10 Heel to Toe Rocks 10 Alternating Plate Toe Taps (each side) 5 Down...

211122

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 8 min AMRAP 5 DB Deadlifts (each side - touch between feet) 4 DB Snatches (build in weight - build across) 5 Tempo Air Squats (3...

211120

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle Snatch 3 Snatch Grip...

211119

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 10 min AMRAP 1 min machine of choice 5 Alt. V-ups (each side) 5 Knees to Elbows 3 Burpee into Cobra Stretch 1 Pull-on Rope for height **2. Workout Prep** 1...

211117

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Estimated Total Session Time: 1 Hour (Everything Included) **1. Movement Prep/Activation and Increasing Heart Rate** Hinshaw Warm-Up (15 minutes) **2. Workout Prep** 3 sets 50m Run (workout pace) 5 Wall Balls (add...

211116

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3 sets 30 second Row (Legs only) 30 Sec Row (Arms only) 5 down dog/seal pose transition 5 World’s Greatest Stretch (each side) **2. Workout Prep** 1 set 20...

211115

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warm up or Banded 7's -into- 6 min AMRAP 30-sec assault bike 5 scap pull-ups 5 kip swings 5 push-ups 10-sec handstand hold **2. Workout...