Friday, June 26 CrossFit Workout of the Day
Warm up
3 rounds not for time:
250m row
15 hollow rocks
10 push-ups
Strength
Floor press
Fitness: 3×5 across
Performance: 1×3 @ 70%, 1×3 @ 80%, 1×3 @ 90%
Conditioning
Performance
3 rounds for time (20-minute cap):
25 double unders
20 deadlifts (185/125)
15 ring dips
10 plate overhead lunges (45/25)
5 cleans, any style (185/125)
Fitness
3 rounds for time (20-minute cap):
50 single unders
20 deadlifts
15 hand release push-ups
10 plate overhead lunges
5 power cleans
2015 06 25