Thursday, Nov. 12 CrossFit Workout of the Day
Mobility: KStarr says – fire up your hips, fire up your trunk, PR your deadlift!
Warm up
3 rounds not for time:
10 single leg contra-lateral KB deadlift (5e/leg)
10 ring rows
15 hollow rocks
Strength
Deadlift
Build to a 1RM
Conditioning
Performance
“Nicole”
20 minute AMRAP:
400m run
Max reps unbroken pull-ups
Once you drop off the bar, your set is over and you run again. Score is total pull-ups.
Fitness
20 minute AMRAP:
400m run
15 jumping pull ups/ring rows
Score is total number of rounds.
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