Friday, Nov. 16 CrossFit Workout of the Day
Warm Up
2 rounds:
200m run
15 squats
10 lateral lunges
10 PVC pass thrus
15 sit ups
10 burpees
WOD
“Fight Gone Bad”
3 rounds for max reps
1 minute of wall balls (20/14)
1 minute of sumo deadlift high pull (75/55)
1 minute of box jumps (20)
1 minute of push press (75/55)
1 minute row for calories
1 minute rest between rounds
Accessory Work
3 sets:
Strict/weighted pull ups x 5-7
Tempo push ups x 10 (32X1)
Hollow hold x 40-60 seconds
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