Friday, April 21 CrossFit Workout of the Day

Mobility: “When your shoulders are tight, they keep you from moving freely throughout your daily life, as well as your training.” Here are 6 easy stretches to do daily to fight against the tightness.

Warm up
Hip & shoulder mobility

3 rounds:
50 jump rope
10 empty bar thrusters
10 scap pull ups
:40 plank hold

For time:
1 mile run
“Fran” @ 75/55*
1 mile run

*21-15-9 reps of
Pull ups

For time:
1000m run
15-12-9 reps of
Jumping pull ups
1000m run


  1. Julia Kinandu says:

    Hi where can I get crossfit in kenya?Nairobi.

  2. Julia Kinandu says:

    Kindly direct me where I can get crossfit in Nairobi,Kenya.

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