Tuesday, August 8 CrossFit Workout of the Day
Mobility: For those of you who are mastering the strict and kipping pull-ups, you might want to try mastering the chest to bar pull-up. If you have the strength, but you’re still missing out on them, your thoracic spine may be the culprit.
Warm up
3 rounds:
10 med ball cleans
5 push ups
10 ring rows
5 back extensions
WOD
24 minute EMOM:
Minute 1 – 4 cleans*
Minute 2 – 12 burpees
Minute 3 – 12 pull ups
*Weight increases each round as follows:
Rd 1 – 135/95
Rd 2 – 155/105
Rd 3 – 175/115
Rd 4 – 185/125
Rd 5 – 205/135
Rd 6 – 215/145
Rd 7 – 225/155
Rd 8 – 235/165
Clean can be power or squat from floor.
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