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Monday, July 13 CrossFit Workout of the Day

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kimmy

“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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