Thursday, Sept. 29 CrossFit Workout of the Day
Mobility: If you feel a pinch in your shoulder when you go overhead, you need to show your body some love with mobility before forcing it to move.
Warm up
3 rounds:
5 strict pull ups
5 burpees
10 squats
30 second handstand hold
Strength
Strict press
Performance: 85%, 4×3
Fitness: 5×3, across
Conditioning
Performance
For time:
40 handstand push ups
50 pull ups
60 KBS (53/35)
70 abmat sit ups
80 double unders
Fitness
For time:
40 DB/KB press
50 jumping pull ups
60 Russian KBS
70 abmat sit ups
160 single unders
*20-minute time cap
2016 09 28