Monday, Sept. 21 CrossFit Workout of the Day
Warm-up
Mobility Focus: Feet/ankles/calves
LAX ball plantar fascia
Calf foam rolling
Kettlebell squat stretch
3 rounds, not for time:
Wall climb to 30 sec handstand hold at wall
15 air squats
15 hollow rocks
Strength
Back squat
6×5 @ 80%
Conditioning
“Full Metal Jacket”
8 minute AMRAP ladder:
30 double unders
3 thrusters (75/55)
3 sdhp (75/55)
30 double unders
6 thrusters
6 sdhp
30 double unders
9…
Continue adding 3 reps each round until the end of the 8 minutes.
Fitness sub 60 singles for double unders.
2015 09 20