Workout of the Day: Friday, 1.5.18

FolkeHandsKnees.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2-3 sets:
Banded Good Morning x 10
Banded X-Walk x 10/direction
10 Pause Squat Jump
10 Cossack Squat
10 Yoga Push up
3 Wall Walks

STRENGTH:
3 sets:
A1. Deadlift x 5
--prime the pump for the conditioning
--practice keeping a braced, neutral, trunk while pulling fast.
A2. Russian KB Swing x 20
--perfect lower back form, fire your hips hard.

CONDITIONING:
CrossFit Open 16.4
13 minute AMRAP:
55 Deadlifts (225/155)
55 Wallballs (20/14, 10'/9')
55 Calorie Row
55 Handstand Push-ups

--Form wins over speed. No bouncing, full ROM for all movements.

Justin McClintock