Workout of the Day

CrossFit

A. Movement Prep
1) Warm-Up Game: Pizza Delivery
2) Dynamic Group Warm-Up + Squat Mobility
3) 2 sets of: 15 Squats/30 second Hang
4) 2 sets of: 5 Toes-to-Bar/10 Thrusters (bar)

B. 15 minutes of Gymnastics Skill Practice
Handstand Practice
Toes-to-Bar
Muscle-Ups
Pistols    

C. 3 sets of:
AMRAP in 3 minutes of:
6-9-12-15-18…
Thrusters (95/65lbs)
Toes-to-Bar
Rest 3 minutes

 

Extra Work

Session 1
A. Rowing Intervals
6 x 1 minute at 2k pace, 1 minute easy recovery (no other rest)
Rest 4 minutes
5 x 40 sec at sub 2k pace, 1:20 easy recovery (no other rest)
Rest 4 minutes
4 x 20 sec fast pace, 1:40 easy recovery (no other rest)

Session 2
B. 3 rounds for time of:
750m Row
25 GHD Sit-Ups

 

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