Workout of the Day

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: RX+: 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/Shoulders Strength/Skill:  Met-Con: RX+: None GROUND WORKS Mobility: HIps/Shoulders 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: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

CROSSFIT Mobility: Full Body Strength/Skill: None Met-Con: RX+: GROUND WORKS Mobility: Full body Strength/Skill: None Work-out: KOR 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

CROSSFIT Mobility: Ankles/Shoulders Strength/Skill:  Met-Con: RX+: None GROUND WORKS Mobility: Ankles/Shoulders Strength/Skill:  Work-out: KOR 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

CROSSFIT Mobility: Hamstrings/Glutes Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hamstrings/Glutes Strength/Skill:  Work-out: KOR 50 Back extensions 50 Situps 50 Superman 50 V-ups

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR 30-20-10-20-30 Flutter Kicks Bicycles Situps

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: HIps Strength/Skill:  Work-out: KOR 1 round for max reps work for 45 seconds rest 15 seconds 1) Straight Leg Raises 2) Supermans 3) Oblique Crunch (left side) 4) Situps 5) Oblique Crunch (right side) 6) Straight Leg Raises

CROSSFIT Mobility: SHoulders Strength/Skill:  Met-Con: RX+: None GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR Every minute on the minute for 6 minutes: 8 Double Crunches 6 V-ups 4 Straight Leg Raises (lower SLOWLY)

CROSSFIT Mobility: Full Body Strength/Skill: None Met-Con: RX+: GROUND WORKS Mobility: Full Body Strength/Skill: None Work-out: KOR 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

CROSSFIT Mobility: Full Body Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Full Body Strength/Skill:  Work-out: KOR 10,9,8,7,6,5,4,3,2,1 Slam Ball Situps Side to side slam ball touches (keep body in a hovering seated crunch position- don’t let feet touch the ground) – left + right = 1 rep Pushups

CROSSFIT Mobility: Hamstrings/Glutes Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hamstrings/Glutes Strength/Skill:  Work-out: KOR 15 V-ups 30 Double Crunches 45 Straight Leg Raises 60 Sit-ups

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: HIps Strength/Skill:  Work-out: KOR 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

CROSSFIT Mobility: Ankles Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Ankles Strength/Skill:  Work-out: KOR 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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