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Friday, May 12 CrossFit Workout of the Day

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Reminder: Sunday is bring your mom to the gym day! Bring your mom to class on us to celebrate Mother’s Day. Visit the front desk to reserve her spot.

Mobility: You may be surprised to learn that a strong and flexible thoracic spine is a key component to your pull-up. Be sure to roll it out prior to pull-ups and weighted pull-ups today.

Warm up
3 rounds:
5 strict toes to bar
10 strict DB press
:30 handstand hold

Strength
Performance
WEIGHTED PULL UPS: 5×3, ascending weight
STRICT PULL UPS: 2 x max effort

Fitness
BAND-ASSISTED STRICT PULL UPS: 5 x 5-7
RING ROWS: 2 x 8-12

Conditioning
Performance
3 rounds for max reps:
1 minute deadlifts (185/125)
1 minute handstand push ups
1 minute hang power cleans (135/95)

Rest :30 between movements

Fitness
3 rounds for max reps:
1 minute deadlifts
1 minute strict shoulder press
1 minute DB power cleans

Rest :30 between movements

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