Friday, Sept. 29 CrossFit Workout of the Day
Warm up
6 minutes:
5 squat stretches
5 scorpion stretches
10 PVC thrusters
:20 hollow hold
Strength
Part A
Every :90 for 8 rounds:
Front squat x 3 @ 65%
Part B
2 sets:
Tempo ring rows x 8 @ 3331
Strict toes to bar x 8-12
Conditioning
15 minute EMOM:
Minute 1 – 9 pull ups
Minute 2 – 9 unbroken thrusters (115/75)
Minute 3 – 15/12 calorie row
2017 09 28