Friday, Sept. 2 CrossFit Workout of the Day
Mobility: Release the sliding surfaces on the side of your leg to help you deadlift and squat better. Grab a partner and a kettlebell and get after this mob!
Warm up
6 minutes:
10 good mornings
10 supermans
10 hollow rocks
10 spiderman stretches
Strength
Deadlift
Performance: 70%x3, 80%x3, 90%xAMRAP
*Percentages are based on 90% of your 1RM
Fitness: 3×5, across
Conditioning
Performance/Fitness
On a 15-minute running clock…
0:00-3:00 – 400m run
3:00-6:00 – 20 hang power cleans (155/105)
6:00-9:00 – 30 burpees
9:00-12:00 – 40 box jumps (24/20)
12:00-15:00 – 30 calorie row
2016 09 01