Workout of the Day

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: Same as CrossFit KOR 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

CROSSFIT Mobility: Ankles Strength/Skill: Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Dumbbell Death March x 20 steps @ 2011 Station 3 – Nose-to-Wall Handstand Hold x 60 seconds Met-Con: GROUND WORKS Mobility: Ankles Strength/Skill: Every 2 minutes,…

CROSSFIT Mobility: Hamstrings/Glutes Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hamstring/Glutes Strength/Skill:  Work-out: KOR 30 second 1/2 Position Pushup Hold 60 Sit-ups 40 Leg Raises 30 Double Crunches 20 Pushups 10 Hollow Rocks 30 second 1/2 Position Pushup Hold

CROSSFIT Mobility: Full Body Strength/Skill: None Met-Con: GROUND WORKS Mobility: Full Body Strength/Skill: None Work-out: KOR EMOM for 6 minutes 10 V-Ups 6 Hollow Rocks 4 Situp Lower SLOWLY (3 count)

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out:  KOR 100 unbroken flutter kicks 60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground then touch back down and lower straight legs to the floor) 40 situps 20 hollow rocks 10 plank pushups position and lower slowly…

CROSSFIT Mobility: Ankles Strength/Skill:  Met-Con: GROUND WORKS Mobility: Ankles Strength/Skill:  Work-out:  KOR AMRAP in 4 minutes 20 bicycles (l + r = 1 rep) 15 butterfly position situps 10 double crunches

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out:  KOR 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps) 30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand under butt….

CROSSFIT Mobility: SHoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out:  KOR 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out:  KOR AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10 hollow rocks 5 V-ups

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out:  KOR 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

CROSSFIT Mobility: Full Body Strength/Skill: None Met-Con: GROUND WORKS Mobility: Full Body Strength/Skill: None Work-out:  KOR 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

CROSSFIT Mobility: ankles Strength/Skill: None Met-Con: GROUND WORKS Mobility: ankles Strength/Skill: None Work-out:  KOR 10 rounds of TABATA Sit-ups

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out:  KOR 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

CROSSFIT Mobility: Hamstrings/Glutes Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hamstrings/Glutes Strength/Skill:  Work-out:  KOR 5 Rounds for time: 10 Med Ball Situps (30,20) 10 Side to Side twists w/ Med Ball (left + right = 2 reps) 10 Reverse Crunches 10 Pushups

CROSSFIT Mobility: Hamstrings/Glutes Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hamstrings/Glutes Strength/Skill:  Work-out:  KOR AMRAP 4 minutes 20 situps 15 bicycle crunches (l+r =1 rep) 10 hollow rocks 5 pushups (clapping advanced, regular intermediate)