Sunday, April 17 CrossFit Workout of the Day
Warm-up
3 rounds:
12 plate overhead lunges
10 hollow rocks
5 strict pull ups
30 second plank
Skill
Rope climb progressions
Conditioning
Performance
For time:
200 double unders
50 ring dips
30 squat cleans (155/105)
7 rope climbs
Fitness
For time:
300 single unders
50 hand release push ups
30 front squats
40 ring rows
2016 04 16