Wednesday, April 22 CrossFit Workout of the Day
Warm up
3 rounds not for time:
5 barbell jumping back squats
10 supermans
15 medicine ball Russian twists
Strength
Back squat
Performance: 2 @ 75%, 2 @ 80%, 3×2 @ 85%
Fitness: 3 x 5 across
Conditioning
Performance
5-minute AMRAP:
5 power snatches (115/75)
10 burpee box jumps (24/20)
2 minutes rest
5-minute AMRAP:
15 calorie row
10 HSPU
Fitness
5-minute AMRAP:
10 plate ground to overhead
10 burpees
2 minutes rest
5-minute AMRAP:
15 calorie row
15 KB push press
2015 04 21