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Monday, Dec. 12 CrossFit Workout of the Day

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Deload week 1 is upon us! Take the next two weeks to recover from testing week and get your body (and mind) ready for a new year of training.

Warm up
3 rounds:
10 good mornings
5 scap pull ups
10 push ups

Strength Accessory
4 sets:
12 barbell lunges
10 seated dumbbell/kettlebell press
8 strict or weighted pull ups

Conditioning
5 2-minute rounds:
10 toes to bar
10 hand release push ups
Max calorie row

Rest 2 minutes between rounds

Each round should be all-out. Score is total calories.

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