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Monday, Jan. 16 CrossFit Workout of the Day

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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

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