Wednesday, Nov. 15 CrossFit Workout of the Day
Warm up
3 rounds:
10 supermans
:30 hollow hold
:10 active hang + 5 scap pull ups
5 ring rows @ 1131
Skill
Kipping pull-up progression
Conditioning
3 5-minute rounds for max reps:
0:00-2:00, row 400m
2:00-3:00, dumbbell push jerks (40/25)
3:00-4:00, pull ups
4:00-5:00, hang squat cleans (115/75)
Rest 3 minutes between rounds
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