Friday, March 10 CrossFit Workout of the Day
Mobility: Shoulder/Scap drills to help get things warm for today’s complex.
Warm up
3 sets:
2 clean pulls
2 muscle cleans
2 front squats
2 push presses
2 hang cleans
Strength
COMPLEX
Performance:
Power clean + hang squat clean + shoulder to overhead + front squat + shoulder to overhead
15 minutes to work to heavy set of complex
Fitness:
Power clean + hang power clean + shoulder to overhead
5 sets of complex, across or ascending
Conditioning
14-minute AMRAP:
21 KBS (53/35)
14 pistols
7 burpees
2017 03 09