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Thursday, June 18 CrossFit Workout of the Day

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planks

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

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