WORKOUT OF THE DAY

200709

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)EMOM, 12 Minutes: Rotate Through: 1. Row 2. Bike 3. Jog/Run *Coach Led Mobility*Metcon ()Metcon (AMRAP - Reps)EMOM, 28 Minutes: Pass/No Pass Min. 1 - 5 Thrusters (135/95) Min. 2 - 16 DB Snatch (50/35) - NOT...

200708

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)Banded Tricep Stretch: 2 Minutes Each Side Calf Stretch: 1 Minute Each Side Butterfly Stretch - 2 Minute Hold 3 Sets: 100 Meter Jog 10 Box Step-Ups :30 Hollow Holds 10 Air Squats Barbell Warmup: 5 Good Mornings 5...

200707

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Steady Rounds: 10 Calorie Row 1:00 Wall Sit 10 Double Dumbbell Strict Press (5 Each Side) :30 Dumbell Death MarchMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 Minutes: 60 Double Unders Calorie Row (30/24) 15...

200706

MobTown CrossFit - CrossFitWarm-up (No Measure)Couch Stretch: 1-2 Minutes Each Side Ankle Dorsiflexion: 1 Minute Each Side Floor Pec Stretch - 1-2 Minute Each Side 60 Second Bike 6 Inchworms 6 Strict Pull-ups 6 Wall Squats 40 Second Bike 4 Inchworms 4 Strict Pull-ups...

200704

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)500 Meter Easy Row 30 Seconds Each Single Unders Spiderman Stretch Romanian Deadlifts w/KB Mountain Climbers Single Unders Frog Hops Med Ball Cleans Slow Burpees Single UndersMetconMetcon (Time)For Time (in a Team...

200703

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)*Coach Led Mobility / Movement Prep*MetconMetcon (Time)Cash In: Row 1,010 Meters 4 Rounds For Time: 17 Toes To Bar 7 Ring Dips 6 Deadlifts (275/195) Cash Out: Row 1,010 Meters

200702

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Straight Through: Row 500 Meters Then: 3 Steady Rounds: 6 Strict Pull-Ups 8 Squat Jumps w/ Empty Barbell on Back or Squat Jumps w/ High Knees (pull at the top) 10 Plank Transitions Then: *Coach Led Overhead Squat...

200701

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)Couch Stretch: 1-2 Minutes Each Side Banded Shoulder Distraction: 1 Minute Each Side Pigeon Pose: 1-2 Minutes Each Side 3 Steady Rounds: 15 Calorie Row 15 Glute Bridges 15 Air Squats Barbell Warmup: 5 Good Mornings...

200630

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1:00 - 2:00 of Each: Pike Stretch Wrist Stretches: 30 Seconds Each Direction Puppy Pose 3 Steady Rounds: 5 Inchworms 30 Second Hollow Hold 10 Ring Rows 15 Double Dumbbell Push PressMetconMetcon (Time)For Time: 100...

200629

MobTown CrossFit - CrossFitWarm-up (No Measure)1:00 - 2:00 Each: Banded Tricep Stretch Child's Pose on Box Butterfly Stretch 3 Steady Rounds: :30 of: Single Unders Banded Pull-Aparts Active Spiderman Barbell Warmup: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5...

200627

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Pike Stretch: 1-2 Minutes Wrist Stretches: 30 Seconds Each Direction Puppy Pose: 1-2 Minutes 3 Rounds: 30 Seconds Each: Easy-Moderate-Hard Bike Push-up to Down Dog Russian Kettlebell Swings (Light Weight) Scap Pu -...

200625

MobTown CrossFit - CrossFitWarm-up (No Measure)Coach Led Ankle / Hip Mobility Then: 3 Steady Rounds: :30 Goblet Squat Hold :30 Plank Hold (Left, Right, Center) 10 Med Ball CleansMetconMetcon (Time)10 Rounds For Time: 10 Wall Balls (20# / 14#) 20 Double Unders 10 GHDs...