Wednesday, January 2nd Crossfit Workout of the Day
Warm Up
2 rounds:
5 PVC dislocates
5 scap push ups
5 ring rows
:20 active bar hang
:20 handstand hold
Gymnastics
4 sets for quality
Strict push up/handstand push up variation x 6-8 reps
Strict pull up variation x 6-8 reps
Conditioning
“Tabata Barbell”
Tabata deadlift (185/125)
Tabata hang power clean (135/95)
Tabata front squat (75/55)
Tabata push press (65/45)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Rest 1 minute between exercises.
2019 01 02