Monday, Jan. 11 CrossFit Workout of the Day
Mobility: One of the keys to a great squat is healthy ankle mobility. BoxLife Magazine takes you through the why, key identifiers of poor ankle mobility and ways you can improve it.
Warm up
3 rounds not for time:
10 jumping barbell back squat
10 ring rows
15 sit-ups
Strength
Back squat: Build to a 1 RM
Conditioning
Re-test from 11/23
Performance
For time:
400m run
30 shoulder to overhead (115/75)
20 burpees
100 double unders
Fitness
For time:
400m run
30 KB push press
20 burpees
200 single unders
2016 01 10