Friday, January 3rd Crossfit Workout of the Day
Warm Up
1 round:
12/10 calorie ski
5 barbell strict press
:20 plank hold
5 barbell push press
10 push ups
:20 top ring dip support hold
10 hollow rocks
Strength/Skill
6 rounds for reps:
5 push press (75% of 1RM, from floor)
:30 max reps strict ring dips
1:00 rest between rounds
Conditioning
For time
400m run
30 back rack lunges (115/80)
400m run
20 front rack lunges (115/80)
400m run
10 overhead lunges (115/80)
2020 01 02