Friday, March 23rd Crossfit Workout of the Day
Warm Up
2 rounds, :30 each
Squats
Good mornings
KB overhead hold
Hollow rocks
Inchworms w/ push up
Burpees
Strength
Strict press
Heavy single
Conditioning
20 minute EMOM
Minute 1 – 15 med ball cleans (20/14)
Minute 2 – 16 single-arm overhead DB lunges (50/35)
Minute 3 – 10 sdhp (95/65)
Minute 4 – 10 ring dips
Minute 5 – 12/10 calorie row
2018 03 22