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Thursday, July 9 CrossFit Workout of the Day

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danoh

At-home mobility | Focus: first rib | Equipment: band, lax ball, kb, pull-up bar

Warm up
3 rounds not for time:
25m KB OH walking lunge
5 strict pull-ups
1:00 FLR

Strength
Overhead squat: 4 reps every 3 minutes for 5 rounds

Conditioning
Performance
“Nasty Girls”
3 rounds for time:
50 air squats
7 muscle-ups
10 hang power cleans (135/95)

Fitness
3 rounds for time:
50 air squats
7 pull-ups
7 ring dips
10 hang power cleans

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