Wednesday, Jan. 16 CrossFit Workout of the Day
Warm Up
1 round:
50 double unders
10 scap push ups
:30 handstand hold
:20 top dip support hold
Gymnastics
3 sets for quality
Strict push up/handstand push up variation x 6-8 reps
Strict pull up variation x 6-8 reps
Strength
Power clean + clean
4 x (2+1)
Across or ascending
Conditioning
For time (9 minute cap):
15 lateral burpees over bar
5 clean & jerks (205/135)
12 lateral burpees over bar
4 clean & jerks
9 lateral burpees over bar
3 clean & jerks
2019 01 15