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Thursday, Aug. 6 CrossFit Workout of the Day

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sweatangels

 

Don’t forget to check in when you get to EVF! This month, check-ins = bricks to build schools.

At-home mobility | Focus: Wrist mobility, TL junction, psoas | Equipment: Lax ball, rig & band, peanut, lax ball

Warm up
3 rounds not for time:
10 goblet squats
10 kettlebell swings
1:00 plank

Strength
Front squat
Performance: 4×4 @ 80%
Fitness: 3×5 across

Conditioning
Performance
For time:
1k run
30 toes to bar
1k row

Fitness
For time:
800m run
30 knees to elbows
750m row

Many people find that their gymnastics skills click during practice when they are fresh, but as soon as they get into a metcon situation, higher level skills like handstand push-ups and toes to bar fall apart. This workout allows the athlete to train a gymnastic skill (toes to bar) while his or her cardio-respiratory system is taxed.

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