Friday, Jan. 22 CrossFit Workout of the Day
Warm-up
3 rounds:
30 second handstand hold
20 second L-hang from pull up bar
15 goblet squats
Strength
Performance
4 sets:
5 strict press, ascending load
5 weighted pull-ups, ascending load
10 Romanian deadlifts (50-60% of regular DL)
Fitness
4 sets:
5 strict press, across
5 strict/banded pull-ups
10 KB stiff legged deadlifts
Conditioning
4x500m row
1:1 work:rest ratio
2016 01 21