Friday, Aug. 14 CrossFit Workout of the Day
At-home mobility | Focus: ankle mobility | Equipment: band + partner or rig
Warm up
3 rounds not for time:
10 front rack weighted step-ups
5 strict pull-ups
15 hollow rocks
Strength
Front squat
Performance: 4×3 @ 85%
Fitness: 3×5 across
Conditioning
Performance
3 rounds for time:
21 deadlifts (155/105)
15 pull-ups
9 shoulder to overhead (155/105)
Fitness
3 rounds for time:
21 deadlifts
15 jumping pull-ups
9 dumbbell push press
2015 08 13