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Monday, Jan. 23 CrossFit Workout of the Day

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Mobility: Can’t seem to push out those knees during your squats? Then take a look at your adductors! These guys attach to the hip and allow for those knees to push out. If your adductors are tight, they will limit you from getting full range of motion.

Warm up
3 rounds:
10 lateral band walks
10 good mornings
10 supermans

Strength
Back squat
Performance/Fitness: 10RM

Conditioning
Performance
2 rounds for time:
30 calorie row
20 ring dips
10 power cleans (185/125)
20 burpees
30 KBS (53/35)

Fitness
2 rounds for time:
30 calorie row
20 push ups
10 hang power cleans
20 burpees
30 Russian KBS

*20-minute cap

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