Tuesday, Jan. 24 CrossFit Workout of the Day
Mobility: Stuck on pistols due to tight ankles? Then mobilize in the position of restriction.
Warm up
Calf/ankle mobility
3 rounds:
10 single leg lateral step ups
5 strict pull ups
10 hollow rocks
Skill
Pistols and double unders
12 minute EMOM:
Minute 1 – 10 pistols or pistol progression
Minute 2 – 40 double unders or 20 attempts
Conditioning
Performance
4 rounds each for time:
10 front rack lunges (115/75)
15 pull ups
10 power snatch (115/75)
Rest 1 minute between rounds
Fitness
4 rounds each for time:
10 weighted lunges
15 jumping pull ups
10 hang power snatch
Rest 1 minute between rounds
2017 01 23