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Wednesday, Jan. 11 CrossFit Workout of the Day

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Mobility: An in-depth look at the posterior chain (a group of muscles that run on the posterior or backside of the body) and its importance. A strong posterior chain ensures better movement, performance and injury prevention.

Warm up
5 minutes:
10 single arm overhead dumbbell lunge
10 Russian KBS
10 good mornings

Strength
Performance
Deadlift: 85%, 3×1
Push press: 85%, 3×1

Fitness
Deadlift: 3×1, across
Push press: 3×1, across

Conditioning
Performance
For time:
400m run
40 KBS (53/35)
40/30 calorie row
40 overhead plate lunges (45/25)

Fitness
For time:
400m run
40 Russian KBS
30 calorie row
30 weighted lunges

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