Friday, Nov. 6 CrossFit Workout of the Day
Mobility: Shoulder sequence visiting the thoracic spine, scaps and rotator cuffs. Start with 3 minutes on the foam roller to extend that t-spine and open the rib cage, then perform 3-5 reps of each exercise in the video. Go on to destroy your push press.
Warm up
3 rounds not for time:
20 double unders
2 wall walks
:60 plank
Strength
Push Press
Performance/Fitness
A. 8 minutes to work to a heavy 5 reps
B. 10 min EMOM of 2 reps every min increasing weight each minute
Conditioning
Performance/Fitness
3 rounds for time:
15 hang power cleans (135/95)
15 burpees
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