Workout of the Day: Saturday, 2.3.18

ToriPR.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
3min mobility as needed

2 sets:
10 Pause Jump Squat
10 Cossack Squat
10 Reverse Lunge + High Step
:30 Dead Bug
:30 Arch Hold
10 Yoga Push up
10 Side Plank Reach Under

then:
"PVC Reaction"

STRENGTH:
16min EMOM
min 1- 8 Supinated Bent Over Barbell Row
min 2- :20 Handstand Hold
min 3- 12 Hanging Straight Leg Raise
min 4- 1/side Turkish Get up

CONDITIONING:
14min AMRAP:
Teams of 3, Alternating movements:
8 C2B Pull-ups
16 DB Front Rack Lunge (45/20 per hand)

DAWN PATROL:

MOVEMENT PREP:
5-10min mobility as needed

30' each:
Bear Crawl
Spiderman Step
Elephant Walk
Duck Walk
Inchworm
Crab Walk
Lateral Lunge

STRENGTH:
Squat Clean Thruster

20min to find heavy single

CONDITIONING:
"Kalsu"
100 Thrusters (135/95)
-at the top of every minute, including the first minute, do (5) burpees
time cap: 30 min

Kalsu is widely recognized as one of the hardest CrossFit workouts ever. Want to try it? Show up.

Justin McClintock