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Friday, November 8th Crossfit Workout of the Day

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Sitting at a desk all day and also dealing with lower back pain? Your tight hip flexors and quads are likely the problem. Try this mobility routine to loosen up the quads and decrease some of that back pain.

Warm Up

6 minutes:
10 squats
10 good mornings
10 pass thrus
5 scorpions
5 bootstrappers

Barbell Warm Up

5 snatch deadlifts
5 muscle snatches
5 power snatches
5 snatches


Every 2 minutes for 6 sets:
Hang snatch x 2

Start at 60-65% and ascend each set.


For time
100 double unders
50 KBS (53/35)
40 pistols
30 bar-facing burpees
20 deadlifts (225/155)