Thursday, July 23 CrossFit Workout of the Day
At-home mobility | Focus: shoulder internal rotation | Equipment: barbell & clip, lax ball
Mobility
Coach’s choice
Warm up
3 rounds not for time:
10 KB thrusters
15 sit-ups
10 box jumps
Strength
Cluster: Build to a 1RM
Conditioning
Performance
“Open Workout 13.4”
7 minute ladder:
3-6-9-12 …
Clean & jerks (135/95)
Toes to bar
Fitness
7 minute ladder:
3-6-9-12…
Plate ground to overhead
Knees to elbows
2015 07 22