Monday, Jan. 15 CrossFit Workout of the Day
Mobility: Squat deeper and comfortably with this quad plate smash. Be sure to breathe normally.
Warm up
2 rounds:
1:00 jump rope
1:00 banded side steps
:30 alternating groiners
:30 hollow rocks
:30 Samson lunges
Strength
Back squat
1×10 @ 65% -10#
1×10 @ 65%
1×10 @ 65 +5-10#
Conditioning
10 minute AMRAP:
3-6-9-12…
Overhead lunge (95/65)
KBS (53/35)
*30 double unders after each round
2018 01 14