WORKOUT OF THE DAY

210913

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warmup or Banded 7's -into- 7 min amrap 30 sec easy bike 3 World’s Greatest Stretch (each side) 5 Down Dog/Seal Pose Transitions 3 Box...

210911

MobTown CrossFit - CrossFitWarm-upMetconMetcon (Time)Teams of 2 Buy in: 2001m Row Followed by: 9 Rounds 11 Deadlifts (185/125) 11 Box jump overs 11 Toes to Bar 11 KB Goblet Squats (53/35) Cash out: 2996m Assault Bike (cal equivalent 157/106 on assault bike) Numbers:...

210910

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 10:00 Amrap 10/8 Calorie Machine 10 Kettlebell Suitcase Deadlifts (Left and Right) 10 PVC Pass Throughs 10 PVC Overhead Squats 3 Inch Worms **2. Strength...

210909

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** With Partner "Rowling" (5 sets) * Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m * * Max Penalty is 5 (you're welcome)...

210908

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 6 min AMRAP 5 Wall Balls (focus on breathing/arm cycling) 5 Slow and Controlled Push-Ups 5 Stepback Lunges (each side) 3 World’s...

210907

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warmup or Banded 7's -into- 7-minute Amrap 30-second Jump Rope 10 Cossack Squats (5 each leg) 5 Muscle Cleans (Empty Bar) 5 Front Squats...

210906

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3 rounds 1:00 Machine (pick up intensity each round) 10 Ring Rows/ 5 Single Arm KB Deadlifts (Left and Right) 30-second Plank on elbows **2. Workout Prep**...

210904

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Coach led warm upMetconMetcon (Time)2 Person Teams 150 Double Unders (150 Singles) 100 Pull Ups 150 Push Ups 200 Front Squats (75/55) 200 Hang Power Cleans (75/55) 200 Push Press (75/55) 150 Double Unders (150...

210903

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Give yourself 12-15 minutes to work through. ## Hinshaw warm-up written out Perform each drill for 10m out, then walk back 1. High knee karaoke (over, over,...

210902

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 8 min AMRAP 20-sec single unders 5 Down Dog/Seal Pose Transitions 5 GHD’s to parallel (focus on leg extension during situp) 5 scap pullups **2. Strength...

210901

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warm-up or Banded 7's -into- 5 min AMRAP 100m Row 5 Muscle Snatch (empty bar) 5 Snatch Push Press 5 Power Snatch **2. Strength Prep** -...

210831

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 8 min AMRAP 30-sec assault bike 20 plate hops 8 Dumbbell Snatch (focus on transition - lightweight) 3 Up downs 3 Box Step-ups (each...