Thursday, Sept. 8 CrossFit Workout of the Day
Mobility: Opening up the first rib can be done a few different ways; this video tackles two. Highly recommended to help get those arms overhead and firmly pressed out.
Warm up
3 rounds:
5 strict pull ups
5 strict hspu or 2 wall walks
10 air squats
Strength
Strict press
Performance: 80%, 5×3
Fitness: 5×5, across
Conditioning
Performance
For time, 10-1 ladder:
Power snatch (95/65)
Burpee over bar
Front rack weighted step up (35/18 KBs; 24/20)
Fitness
For time, 10-1 ladder:
DB snatch
Burpee
Step up
2016 09 07