Monday, Dec. 21 CrossFit Workout of the Day
Sunday Strongman session at CrossFit Columbus Circle.
Mobility Tip: Ben Van Treese of 11athletics.com works with Mark Watts of Elitefts to show you 3 mobility drills to help increase range of motion and decrease hip & knee pain in the back squat: http://www.elitefts.com/education/exercise-index/watch-three-mobility-drills-to-improve-the-squat-and-reduce-knee-pain/
Warm up
3 rounds not for time:
5 strict pull-ups
10 OHS
15 hollow rocks
Strength
Back squat
Performance: 4×7 @70-75%
Fitness: 3×5 across
Conditioning
Performance
For time:
10-1 ladder
Toes to bar
Wall ball (20/14)
Fitness
For time:
10-1 ladder
Knees to elbow/weighted sit-up
Wall ball
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