Workout of the Day: Monday, 2.19.18

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The Open starts this week! First Showdown is Thursday night-- come support your fellow fitness-types when we find out what the first workout is, and they immediately take the workout on! Remember to register for the Open under the banner of CrossFit Center City!

WORKOUT OF THE DAY:

MOVEMENT PREP:
3 sets:
10 Air Squat
10 Cossack Squat
10 Yoga Push up
10 Side Plank Reach Under (5/side)
10 Bottom Squat Hold w/Thoracic Rotation

STRENGTH:
Back Squat:
Collect 50 reps at 70%,
Any combination of sets/reps you like.

If you don't have an established 1RM, pick a weight you can do 7-10 reps unbroken with relative confidence.

CONDITIONING:
11min AMRAP:
30' DB OH Walking Lunge (45/20)
5 Renegade Row
60' Walking Lunge (bodyweight)
15 Hand Release Push-ups

Renegade Row= Push up + Row R + Row L

Justin McClintock