Sunday, Dec. 11 CrossFit Workout of the Day
Warm up
10 minutes:
10 hollow rocks
10 supermans
10 scap pull ups
10 ring rows
5 scorpions
Skill
Kipping pull up/toes to bar progression
Conditioning
Performance
Mainsite Workout 11/8/16
15 minute AMRAP:
4 bar muscle ups
6 dumbbell Turkish get-ups (40/20)
8 ring push ups
Fitness
15 minute AMRAP:
8 pull ups
6 Turkish get-ups
8 push ups
2016 12 10