Friday, July 17 CrossFit Workout of the Day
At-home mobility | Focus: hip external rotation | Equipment: band and rig, wall
Warm up
3 rounds not for time:
3 strict HSPU
10 goblet squats
1:00 plank
Strength
Overhead squat: 3 reps every 3 minutes for 5 rounds
Conditioning
Performance
5 minute AMRAP:
10 KB swings (70/53)
20 plate overhead lunges (45/25)
1 minute rest
5 minute AMRAP:
10 toes to bar
20 box jumps (24/20)
Fitness
5 minute AMRAP:
10 Russian KB swings
20 plate overhead lunges
1 minute rest
5 minute AMRAP:
10 knees to elbow
20 box jumps
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