Monday, December 2nd Crossfit Workout of the Day
Warm Up
7 minutes:
50 single unders
10 banded side steps
8 glute bridges
8 dead bugs
5 kang squats
:20 top ring dip support hold
Strength
Front squat
65%x10
70%x8
75%x6
80%x4
Back squat
1 x max reps at heaviest front squat load
Conditioning
10 minute AMRAP
5 single-arm DB thrusters, right arm (50/35)
5 single-arm DB thrusters, left arm
10 ring dips
40 double unders
2019 12 01