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  1. 1/4/18 Workout

    by , January 4th, 2018 at 09:51 AM (Swimming Through Jello)
    Thursday 1/4/2018 CrossFit Workout

    Warmup - 500m row, bar hangs, stretching, plyos

    Strength/Skill
    A) RDL - 135/8, 185/8, 205/8, 225/8, 245/8
    B) Shoulder taps - 4x8 per arm pike position on box
    C) Lateral step ups - 4x6 per leg on 30" box, controlled descent

    Conditioning
    3 rounds
    15 burpees
    12 KB goblet squats 70#
    9 C2B pullups
    5:36

    Core
    EMOM 8
    o-35 sec situps
    e-35 sec hammy raises
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