Wednesday, Jan. 14 CrossFit Workout of the Day
The Whole Life Challenge is almost here. If you’re ready to build sustainable healthy habits, check out our team page and join us for a workout this weekend to kick off the 8-week journey. We’re throwing down at 1 p.m. on the Upper East Side and 2 p.m. at Columbus Circle.
Warm up
3 rounds not for time:
10 single-arm KB push press (5 per arm)
15 KBS (light/medium)
20 hollow rocks
Strength
Push jerk
Fitness: 3 x 5 across (heavier than last week)
Performance: 2 x 5 across, then MEx1 ≤10
Conditioning
Fitness: 3 rounds of 3-minute AMRAP:
8 deadlifts
8 strict push-ups
*Rest 3 minutes between sets*
Performance: 3 rounds of 3-minute AMRAP:
8 deadlifts (305/205, 225/155)
8 ring dips
*Rest 3 minutes between sets*
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