Friday, July 3 CrossFit Workout of the Day
At-home mobility | Focus: hip capsule (internal/external flexion), tspine | Equipment: band, KB to anchor
Warm up
3 rounds not for time:
10 BB jumping back squats
15 supermans
20 v-ups
Strength
Back squat
Performance: 3×3 @ 90%
Fitness: 3×5 across
Conditioning
Performance
12-minute AMRAP:
500m row
12 toes to bar
12 burpees
12 KB swings (70/53)
Fitness
12-minute AMRAP:
500m row
12 knees to elbow
12 burpees
12 Russian KB swings
2015 07 02