WORKOUT OF THE DAY

220617

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 7 min AMRAP: 30 sec row (easy pace) 10 heel toe rocks 10 plate toe taps (each side) 5 Wall Balls (focus on breathing and arm cycling) 3...

220616

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-sec Jump Rope 5 Updowns to Seal Pose 3 Deadlifts (empty bar - 20 sec tempo rise) 8 Pike Push-ups 2. Strength Prep Athletes...

220615

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7's Warmup -into- Hip Halo Warmup -into- 7 min AMRAP: 30-sec Machine 5 GHD’s to parallel 5 Overhead Squats (empty bar - build...

220614

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry or Banded 7's Warm Up -into- 3 sets: 30 sec Bike Erg 10 Alternating V-ups 5 Knees to elbows 5 Tempo Bench Press (empty bar - focus on bar...

220613

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 5 1¼ Squats (empty bar) 5 Push Press (empty bar) 5 Scap Pull-ups 10 Alternating Box Step-ups 2. Strength Prep Strength: Athletes...

220611

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Coach led warm upMetconCOMP: Metcon (Time)Teams of 2 10 Rounds 200m Run (together) 10 Deadlift (225/155) 20 Wall Ball (20/14) 30 Ab Mat Sit Ups 2 Rope ClimbFIT: Metcon (Time)Teams of 2 10 Rounds 200m Run (together)...

220610

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP: 5 Scap Pullups 10 Plate Toe Taps (each side) 2 Box Jump Overs (practice transition over the box) 5 Thrusters (empty bar...

220609

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar - build across sets) 2. Strength Prep Athletes will...

220608

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm up -into- 3 sets: 3 Up-Downs 10 Heel-Toe Rocks 3 Box Step-Ups (each side) 5 Clean and Jerks (empty bar - build across) 2....

220607

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm up -into- 3 sets: 30-second Assault Bike 5 Jumping Air Squats 5 GHD’s to parallel 5 Bench Press (empty bar - build across sets) 2. Strength Prep...

220606

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up 1:00 Machine -into- 3 sets: 5 Worlds Greatest Stretch (each side) 10 Deadbugs 5 Scap Pull-ups 5 Front Squats (empty bar - build across sets) 2....

220604

MobTown CrossFit - CrossFitWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsMetconMetcon (AMRAP - Reps)In teams of 2. Each partner does each movement 3 times....