Monday, September 23rd Crossfit Workout of the Day
Warm Up
7 minutes:
:30 squat stretch
10 alternating groiners
10 Samson lunges
10 banded side steps
5 bootstrappers
5 plate overhead squats
Strength
Back squat
95%*, 3×5
*Percentage based on last week’s heavy 5.
Conditioning
2 times through:
3 minute AMRAP
15/12 calorie row
15 toes to bar
Rest 1:00
3 minute AMRAP
15 hang power snatches (75/55)
15 ring dips
Rest 1:00 and go back to the top.
2019 09 22