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Friday, October 18th Crossfit Workout of the Day – UES

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Warm Up

7 minutes:
7/5 calorie bike/ski
8 push ups
8 ring rows
8 hollow rocks
:30 overhead KB hold

Strength

Strict shoulder press
5×6 @ tempo 21X1

Increase weight each set.

Conditioning

4 x 4:00 AMRAP
400m run
Then, max rounds in remaining time of:
10 DB front rack lunges (50/35)
10 push ups

Rest 1:00 between rounds