Sat, Apr 23, 2016

Workout of the Day

—Warmup—

  • 400m Run
  • 500m Row
  • 40 Double Unders
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold 
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buz Saws
  • 10 Front Squats (45#)
  • 10 Push Presses (45#)
  • 5 Thrusters
  • 10 Bar Facing Burpees

 —Conditioning—

CrossFit Games Open WOD 16.5

 For Time:

21-18-15-12-9-6-3 reps of

  • Thrusters (95/65)
  • Burpees (bar facing)

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