Wednesday, Sept. 23 CrossFit Workout of the Day
Congrats to our Powerlifting ladies, who both took home first place!
Warm-up
Mobility focus: Shoulders/chest
Barbell smash pecs
LAX ball scapula
Partner pec stretch
3 rounds not for time:
5 strict toes to bar
10 push-ups
15 sit-ups
Strength/Accessory
4 sets:
10 floor press (65-70% of 1RM)
10 KB single-leg deadlifts (each leg)
10 one arm dumbbell rows (each side)
Conditioning
“Platoon”
Fitness/Performance
For time:
1000m run
75 calorie row
50 burpee box jumps (24/20)
2015 09 22