Friday, November 29th Crossfit Workout of the Day
Warm Up
3 rounds:
10 kang squats
5 bootstrappers
10 birddogs
5/5 single-arm DB press (increase load each round)
10 scap push ups
Strength
5 sets
Deadlift
Push press
Set 1: 5 reps @ 72.5%
Set 2: 4 reps @ 77.5%
Set 3: 3 reps @ 82.5%
Set 4: 2 reps @ 87.5%
Set 5: 1 rep @ 92.5%
% based on 3RM
Conditioning
12 minute AMRAP
20 pull ups
10 lateral burpees over bar
20 DB step ups (50/35)
10 front squats (155/105)
One dumbbell for the step ups.
2019 11 28