Workout of the Day

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 6 Min Emom: 8 Sit-Ups + 8 Alt. V-Ups

CROSSFIT Mobility: Hips/ankles Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips/Ankles Strength/Skill:  Work-out: KOR Tabata: Bicycle Crunches Hollow Rocks

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 2 Rounds: 15 Back Extensions :45 Back Extension Iso Hold 20 GHD Sit Ups :30 Hollow Iso Hold

CROSSFIT Mobility: Hips/ankles Strength/Skill: NOne Met-Con: GROUND WORKS Mobility: Hips/Ankles Strength/Skill: none Work-out: KOR For Time: 100 Ab Mat Sit Ups **EMOM = 4 Push Ups**

CROSSFIT Mobility: Full Body Strength/Skill: None Met-Con: GROUND WORKS Mobility: Full Body Strength/Skill: None Work-out: KOR 2 Sets: 25 GHD Sit Ups 25 Side to Side Twists on GHD 1:00 GHD Hollow Hold

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR 3 Sets 1:00 Plank :15 Rest :45 Left Plank :15 Rest :45 Right Plank 1:00 Rest

CROSSFIT Mobility: Glute/Hamstrings Strength/Skill:  Met-Con: GROUND WORKS Mobility: Glute/Hamstrings Strength/Skill:  Work-out: KOR Tabata: Bicycle Crunches Hollow Rocks

CROSSFIT Mobility: Hips/ankles Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips/Ankles Strength/Skill:  Work-out: KOR 20 Alt. V-Ups 30 Slow Bicycle Crunches 20 Crunches 20 Sit & Reach w/ Pause 30 Side Crunches (15 ea.) 20 Toe Touches 30 Leg Raises

CROSSFIT Mobility: shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: SHoulders Strength/Skill:  Work-out: KOR 6 Min Emom: 8 Sit-Ups + 8 Alt. V-Ups

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 3 Sets: 1:00 Isometric Back Extension Hold 20 Back Extensions

CROSSFIT Mobility: Full Body Strength/Skill: None Met-Con: GROUND WORKS Mobility: Full Body Strength/Skill: NOne Work-out: KOR For Time: 50 GHD Sit Ups (ADV: 75)

CROSSFIT Mobility: FUll Body Strength/Skill: NOne Met-Con: GROUND WORKS Mobility: Full Body Strength/Skill: NOne Work-out: KOR 40-20-10: Russian Twists with Slam Ball Slam Ball Weighted Sit Ups

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR Tabata: Hollow Hold Hollow Rock *Alternate each :20 ON/:10 Off Set* (You’ll end up doing 4 sets of each

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 10-9-8-7-6-5-4-3-2-1: Plank Shoulder Taps V-Ups Leg Lifts

CROSSFIT Mobility: Ankles Strength/Skill:  Met-Con: GROUND WORKS Mobility: Ankles Strength/Skill:  Work-out: KOR 3 Rounds: :30 Plank :30 Hollow Hold :30 Plank :30 Hollow Rock