Workout of the Day

  The CrossFit Open has begun. Teams will be posted on the website under programs. Make sure to get the work out done and scored for your team. Friday Night Lights will begin at 5:30 pm. 19.1 Mobility: Hips Skill: None Strength:None Metcon: Kor: 1:00 Plank 80 Alternating V-Ups 60 Sit Ups 40 Leg Raises

Mobility: Quads / Calves Skill: None Strength: None Metcon: Kor: 6 min AMRAP: 25 Ab-Mat Sit Ups 20 Hollow Rocks 15 V-Ups :30 Plank

Mobility: Shoulders/Hamstrings Skill: None Strength: Metcon: Kor: 10-9-8-7-6-5-4-3-2-1 Plank Shoulder Taps V-Ups Leg Lifts

Mobility: Shoulders/Calves Skill: None Strength: Metcon: Kor: 6 Min Emom: 8 Sit-Ups + 8 Alt. V-Ups

Mobility: Hips Skill: None Strength: Metcon: Kor: :30 ON/:10 OFF x 8 Sets Plank Push Ups Hollow Hold

Mobility: Quads/shoulders Skill: 3 Sets: 80′ Prowler Push 15 Single Leg KB RDLs (Each leg) 20 Back Extensions Strength:None Metcon: Kor: 9 min EMOM 1: 20 Russian Twists with Slam Ball 2: :45 sec Plank Hold 3: 20 Hollow Rocks

Mobility: Hips / Shoulders Skill: None Strength: Metcon: Kor: 5-10-15-20 V-Ups Toe Touches Leg Raises

Mobility: Hamstrings / Calves Skill: None Strength: None Metcon: Kor: 40-20-10 Russian Twists with Slam Ball Slam Ball Weighted Sit Ups

Mobility: Full Body Skill: Strength: None Metcon: Kor: 9 min EMOM: Min 1: 40 Hand Plank Shoulder Taps Min 2: 30 Straight Ceiling Reach Crunches Min 3: Alternating V-Ups

Mobility: SHoulders Skill: Strength: None Metcon: Kor: 2 Sets: 25 GHD Sit Ups 25 Side to Side Twists on GHD 1:00 GHD Hollow Hold

Mobility: Glutes and Lower back Skill: None Strength: Metcon: Kor: 100 Ab-Mat Sit Ups *EMOM = 4 Push Ups*