Friday, Dec. 11 CrossFit Workout of the Day
Mobility: Dark Side Strength takes us through a simple hip mob to open & center the hip while maintaining a flat back which is crucial in the back squat.
Warm up
3 rounds not for time:
5 inch worms
10 ring rows
15 air quats
Strength
Back squat
Performance: 4×3 @85-90%
Fitness: 3×5 across
Conditioning
Performance/Fitness
12-minute AMRAP:
50 calorie row
20 box jumps (24/20)
30 dumbbell snatches, alternating (40/20)
40 wall balls (20/14)
400m run
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