Monday, March 20 CrossFit Workout of the Day

Mobility: A favorite mobility article focusing on the front rack for the front squats, it references many experts and videos to show you how to get the best front rack.

Warm up
6 minutes:
10 banded lateral steps
10 supermans
10 alternating groiners
5 strict pull ups

Strength
FRONT SQUAT

Performance:
Every 90 seconds for 10 rounds
Front squat x 1 @ 85%

Fitness:
Every 90 seconds for 10 rounds
Front squat x 1, across or ascending

Conditioning
Performance
10 minute AMRAP:
35 double unders
7 burpee pull ups
5 toes to bar

Fitness
10 minute AMRAP:
70 single unders
7 burpees
7 jumping pull ups
5 hanging knee raises

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