Monday, March 27 CrossFit Workout of the Day
Mobility: The inability to hold a front rack will affect a number of lifts. Best way to kick it is to mobilize in the range of motion you lack. Here’s a simple one you can do with your PVC.
Warm up
6 minutes:
10 banded good mornings
10 walking lunges
10 air squats
10 hollow rocks
Strength
FRONT SQUAT
Performance: 80%, 3×4
Fitness: 3×4, across (heavier than week 1)
Conditioning
Performance
3 rounds for time:
400m run
6 strict pull ups
10 toes to bar
15 push ups
Fitness
3 rounds for time:
400m run
6 ring rows
10 hanging knee raises
15 push ups
2017 03 27