Friday, April 17 CrossFit Workout of the Day
Warm up
3 rounds not for time:
5 knees to feet (weighted if possible)
5 KB thrusters
10 single-arm KB swing (5/arm)
**knees to feet: https://www.youtube.com/watch?v=eVlp91ju-GM
Snatch
Performance: Hip snatch + hang snatch
Fitness: Power snatch + OHS
Conditioning
5 rounds not for time:
6 Turkish get-ups
8 strict dips
10 pulls-ups (strict if possible)
12 weighted step-ups
14 KB snatches (7/arm)
2015 04 16