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Wednesday, June 17 CrossFit Workout of the Day

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hspu

At-home mobility (shoulder & post-WOD isometrics)

Warm up
3 rounds not for time:
10 air squats (toes to wall)
5 strict pull-ups
10 weighted v-ups

Strength
Back squat
Performance: 1×1 @ 93%, 1×2 @ 85%, 1×1 @ 90%, 1×1 @ 93%, 1×3 @ 85%
Fitness: 3×5 across

Conditioning
Performance
8-minute ascending ladder:
1-2-3-4-5 …
Hang power clean (155/105)
Front squat
*40 double unders between rounds

Fitness
8-minute ascending ladder:
1-2-3-4-5 …
Hang power clean
Goblet squat
*80 single unders between rounds

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