Thursday, Aug. 13 CrossFit Workout of the Day
At-home mobility | Focus: thoracic spine, GH, serratus, mid/lower trap
Warm up
3 rounds not for time:
250m row
2 wall walks
:30 hollow hold
Strength
Strict press
Performance: 2×5 across, 1 set less than or equal to 10
Fitness: 3×5 across
Weighted pull-ups: 3×7
Conditioning
Performance
12 minute AMRAP:
10 hspu
20 KB swings (70/53)
10 box jump overs (24/20)
20 wall balls (20/14)
Fitness
12 minute AMRAP:
10 hand release push-ups
20 KB swings
10 step-ups
20 wall balls
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