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Monday, October 21st Crossfit Workout of the Day

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We will definitely see wall balls in one of the open workouts over the next three weeks, plus we have quite a few in today’s workout. Here are some great mobility exercises to get your ankles, hip, and shoulders primed for lots of wall balls.

Warm Up

7 minutes:
50 single unders
10 banded side steps
10 birddogs
10 glute bridges
10 deadbugs
5 kang squats
5 RDLs


Back squat

Work up to heavy triple.


12 minute AMRAP
20 DB step ups (50/35 – 1 DB)
30 wall balls (20/14)
40 deadlifts (135/95)