WORKOUT OF THE DAY

220106

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 6 min AMRAP 5 Wallballs (focus on breathing and arm cycling) 5 Hand Release Pushup 5 Rings Row (feet on the floor) 4 Box Get Overs...

220105

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy-moderate pace) -into- 6 min AMRAP 3 Squat/Lunge Complex (Air Squat + Forward Lunge + Stepback Lunge) 5 Deadbugs (each side) 5 Kip Swings...

220104

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry or Banded 7's -into- 8 min AMRAP 30-sec row (easy pace) 10-sec Handstand Hold 30-sec ski (easy pace) 5 Knee to Elbows 3 Power Cleans...

220103

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 8 min AMRAP 25-sec bike (easy) 25-sec bike (moderate) 10-sec bike (hard) 5 Jumping Squats 5 Down Dog/Seal Pose Transitions 5 World’s Greatest Stretch (each...

220101

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)COACH LED WARM UPMetconCOMP: Metcon (Time)PARTNER WOD 2 Rounds 31 Box Jump (24/20) 28 Thrusters (115/80) 31 Burpees 30 Air Squat 31 Push Press (115/80) 30 Pull-ups 31 Power Clean at (115/80) 31 GHDs or abmat...

211231

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3 Minutes Assault Bike followed by: 100 Single Unders 50 Single Unders Left Foot 50 Single Unders Right Foot **1. Movement Prep/Activation and Increasing...

211230

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3 Minutes Assault Bike followed by: 100 Single Unders 50 Single Unders Left Foot 50 Single Unders Right Foot 4 sets 30 sec Row (easy pace) 5 Wallballs...

211229

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3 Minutes Assault Bike followed by: 100 Single Unders 50 Single Unders Left Foot 50 Single Unders Right Foot Crossover Symmetry -into- 6 min AMRAP 10...

211228

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3 Minutes Assault Bike followed by: 100 Single Unders 50 Single Unders Left Foot 50 Single Unders Right Foot **1. Movement Prep/Activation and Increasing...

211227

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3 Minutes Assault Bike followed by: 100 Single Unders 50 Single Unders Left Foot 50 Single Unders Right Foot Crossover Symmetry Warmup or Banded 7's -into-...

211224

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3 Minutes Assault Bike followed by: 100 Single Unders 50 Single Unders Left Foot 50 Single Unders Right Foot into 3 Rounds 10 PVC Pass Throughs 10 Scap Pull...

211223

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3 Minutes Assault Bike followed by: 100 Single Unders 50 Single Unders Left Foot 50 Single Unders Right Foot Crossover Symmetry or Banded 7's -into- 8 min...