Monday, Jan. 16 CrossFit Workout of the Day
Warm up
6 minutes:
10 banded side steps
10 air squats
15 hollow rocks
Strength
Back squat
Performance: 10RM
Then, 10RM – 5% x 10
10RM – 10% x 10
Fitness: 3×10, across
Conditioning
“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – MLK
Performance
For time:
60 double unders
50 burpees
40 KBS (53/35)
30 wall balls (20/14)
20 push press (75/55)
10 strict pull ups
Fitness
For time:
120 single unders
50 burpees
40 Russian KBS
30 wall balls
20 push press
10 ring rows
*16-minute time cap
2017 01 15