Wednesday, July 22 CrossFit Workout of the Day
Happy Member Appreciation Week! We’re giving away awesome prizes for members and class package holders all week long. See you in class!
At-home mobility | Focus: shoulder external rotation | Equipment: rig, band & kb, lax ball
Mobility
Coach’s choice
Warm up
3 rounds not for time:
15 banded pull aparts
10 push-ups
15 sit-ups
Strength
Floor press: Build to a 1RM
Conditioning
Performance
“Nancy”
5 rounds for time:
400m run
15 overhead squats (95/65)
Fitness
5 rounds for time:
400m run
15 front squats
*22-minute cap
2015 07 21