Friday, Oct. 30 CrossFit Workout of the Day
Want to improve your mobility? Check out ROMWOD.
Mobility: A great article going through the mobility issues that gymnasts can face that I believe we can relate to. Though gymnasts are very flexible, they also have their sticking points when it comes to mobility. An informative read covering the entire body with explanations offering explanations and solutions.
Warm up
10 minutes to complete
1000m row/800m run, then
2 rounds of Cindy:
5 pull-ups
10 push-ups
15 air squats
Gymnastics
15 minutes open gymnastics
Conditioning
Performance
7-minute ascending ladder:
2-4-6-8…
Deadlift (225/155)
Strict HSPU
Rest 3 minutes rest
7-minute ascending ladder:
2-4-6-8…
Power clean (155/105)
Pistols
Fitness
7-minute ascending ladder:
2-4-6-8…
Deadlift
Strict KB press
3 minutes rest
7-minute ascending ladder:
2-4-6-8…
Power clean
One-legged weighted lateral step up
2015 10 29