Sunday, July 9 CrossFit Workout of the Day
Warm up
500m row
Then, 2 rounds of:
10 empty bar good mornings
10 glute bridges
10 empty bar muscle snatches
5 scap push ups
5 burpee box jumps
Hero WOD
“Dallas 5”
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts (155/105)
7 box jumps (24/20)
Then, 5 minutes of:
Turkish get-ups (40/20)
Then, 5 minutes of:
7 snatches (75/55)
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
2017 07 08