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Monday, Nov. 14 CrossFit Workout of the Day

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beerrow

Mobility: Squat deeper and comfortably with this plate smash of the quad. Be sure to breathe normally.

Warm up
6 minutes:
10 lunges
10 barbell good mornings
10 jump squats
10 hollow rocks

Strength
Back squat
Performance: 75%, 6×5
Fitness: 5×5, across

Conditioning
Performance
4 rounds for time:
5 burpees
10 handstand push ups
15 KBS (53/35)

Fitness
4 rounds for time:
5 burpees
10 strict DB press
15 Russian KBS

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