8-2-2017

 In Workout of the Day


Whole Strength CrossFit – CrossFit

Warm-up

Kettlebell Warm up 30s/20s rest

-Single-arm KB Swing (each arm)

-KB Windmill

-Goblet Squat

-KB Push Press (each arm)

-KB Swing

-Figure 8 (both directions)

Mobility

-Wall Squats Arms Extended OH: 2 x 30s hold

-Wall Slides: 2 x 10

Weightlifting Strength

Push Press (3 RM)

-Work up to as heavy set of 3 as possible

-Target 85%-90% of 1RM

Metcon

Oldschool (Time)

FT

40-30-20-10

KBS 53/35

Walking Lunges

Abmat Sit-ups

Double Unders
18 Min Time Cap

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