Thursday, Oct. 15 CrossFit Workout of the Day
Mobility
Having trouble getting full depth with your squat? It could very well be your ankles that are limiting you. Lifters are not always the answer, and the more we know about mobilizing and loosening up our ankles and calves, the deeper our squats will be. Check it out here.
Warm up
3 rounds not for time or 8 minutes:
40 m banded knee side steps
10 squats
5 strict pull-ups
Strength
Back squat
Fitness: 3×5 across
Performance: 4×4 @ 90%
Conditioning
Performance
9-minute AMRAP:
30 double unders
25 AbMat sit-ups
20 med ball cleans (20/14)
15 weighted pull-ups (20/14 med ball between knees)
Fitness
9-minute AMRAP:
60 single unders
25 AbMat sit-ups
20 med ball cleans
15 ring rows
2015 10 14