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Friday, May 5 CrossFit Workout of the Day

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Mobility: This one is for anyone who is having trouble keeping that bar back. It’s likely a shoulder mobility — you can find out more here.

Warm up
5 minutes:
10 wall squats
10 scorpions
10 PVC dislocates
10 overhead squats

Strength
OVERHEAD SQUAT
Performance: 70%, 5×3
Fitness: Mobility and technique

Conditioning
Performance
CF Games Online Qualifier Workout #4
2 rounds for time:
10 deadlifts (315/205)
20 deficit handstand push ups (4.5”/3”)
30 front squats (95/65)

Fitness
2 rounds for time:
10 deadlifts
20 dumbbell strict press
30 KB front squats

*12-minute time cap

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