Monday, July 13 CrossFit Workout of the Day
“Fight Gone Bad” carnage at CrossFit Upper East Side.
At-home mobility | Focus: hip capsule | Equipment: rig & band
Warm up
3 rounds not for time:
25m banded knee side steps
10 squats (toes to wall)
10 ring rows
Strength
Back squat
Fitness: 3×5 across
Performance: 1×1 @ 98%, 1×2 @ 85%, 1×1 @ 90%, 1×1 @ 95%, 1×3 @ 85%
Conditioning
Performance
For time, 21-15-9:
Power clean (95/65)
Thruster (95/65)
Fitness
For time, 21-15-9:
Power clean
KB thruster
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