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Monday, April 24 CrossFit Workout of the Day

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Deload week is here!
Warm up
 
6 minutes:
10 good mornings
10 back squats w/ pause
10 hollow rocks
:15 superman hold
 
Strength
 
Pause back squat
5-3-3-2-1
 
3 count pause in the hole
Work to a moderate (but not heavy) single
 
Conditioning
 
Performance:
6-9-12-9-6 reps for time of
Burpees over bar
Front squats (135/95)
Ring dips
 
Fitness:
6-9-12-9-6 reps for time of
Burpees over bar
KB front squats
Push ups

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