Monday, Sept. 24 CrossFit Workout of the Day
Member appreciation week is here! Enter your name each day you work out with us this week, and we’ll draw a winner at the end of the day. Up first, a gift from our friends at Lululemon! Good luck!
Warm Up
3 rounds
5-10 reps of strict gymnastics weakness*
10/8 calorie row
:45 in any static hold**
*Level 1: push up, ring row, pull up, toes to bar, box handstand push up
Level 2: handstand push up, dip, C2B pull up, pistol
Level 3: deficit handstand push up, ring/bar muscle up, handstand walk
**plank, hollow, bar hang, handstand, wall sit, KB front rack/suitcase, top of pull up, dip support, L-sit, etc.
Strength
Power snatch (3 count pause in receiving position)
4×2
Across or ascending
Conditioning
For time:
10 bar muscle ups
20 box jump overs (30/24)
30 power snatches (75/55)
40 toes to bar
50 KBS (70/53)
2018 09 23