Friday, Sept. 9 CrossFit Workout of the Day
Mobility: Fire up the posterior chain with these mobility exercises and activation drills.
Warm up
6 minutes:
10 KB deadlifts
10 supermans
10 box jumps
Strength
Deadlift
Performance: 75%x5, 85%x3, 95%x AMRAP
*Percentages are based on 90% of your 1RM
Fitness: 3×5, across
Conditioning
Performance
30-20-10 reps for time:
Push ups
Pistols
Pull ups
Abmat sit ups
Fitness
30-20-10 reps for time:
Push ups
Weighted lunges
Jumping pull ups
Abmat sit ups
2016 09 08