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Friday, July 10 CrossFit Workout of the Day

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At-home mobility | Focus: hip capsule, adductors | Equipment: band & rig, band

Warm up
500 m row, then 3 rounds or 8 minutes:
5 Strict Muscle Cleans
5 Back squat
5 Hip Power Cleans
5 Front Squat
5 Hang Power Cleans/Cleans

Strength
Fitness: Power clean doubles
Performance: 1×1 @ 95%, 1×1 @ 80%, 1×1 @ 85%, 1×1 @ 90%, 1×1 @ 85%

Conditioning
Performance
10 minute AMRAP:
10 pistols
20 KB swings (53/35)
50 double unders

Fitness
10 minute AMRAP:
20 goblet squats
20 Russian KB swings
100 single unders

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