Sunday, April 24 CrossFit Workout of the Day
Warm up
3 rounds
10 ring rows
8 push ups
15 hollow rocks
Skill
5-10 minutes muscle ups progressions
Conditioning
Performance
5 rounds for time:
27 calorie row
18 burpee box jump overs
9 muscle ups
Fitness
5 rounds for time:
27 calorie row
18 burpee step overs
12 pull ups
12 ring dips or push ups
2016 04 23