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Thursday, July 23 CrossFit Workout of the Day

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deads

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

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