Thursday, June 18 CrossFit Workout of the Day
At-home mobility (shoulder capsule)
Warm up
3 rounds not for time:
16 KB bent over rows
10 KB push press
15 sit-ups
Strength
Floor press
Performance: 1×5 @ 65%. 1×5 @ 75%, 1×5@85
Fitness: 3×5
Conditioning
Performance
For time:
50 calorie row
40 box jumps (24/20)
30 toes to bar
20 burpees
Fitness
For time:
50 calorie row
40 step-ups
30 knees to elbows/weighted sit-ups
20 burpees
2015 06 17