Monday, March 21 CrossFit Workout of the Day
Deload week is upon us. Work hard and recover for a new cycle coming next week.
Mobility: The Sampson stretch is a great way to stretch out your hip flexor. Hold for a minute per side before tacking squats & box jumps today!
Warm-up
3 rounds:
12 KB overhead walking lunges
10 jump squats
15 hollow rocks
Strength/Skill
Performance/Fitness
12 minute EMOM:
Minute 1 – 3 back squats (70%)
Minute 2 – 5 high box jumps
Conditioning
Performance
3 rounds, each for time:
7 toes to bar
14 push press (95/65)
21 burpees
Each round all out; 90 seconds rest between rounds
Fitness
3 rounds, each for time:
7 knees to elbow
14 KB psh press
21 burpees
2016 03 20