Workout of the Day: Friday, 3.16.18

BridgetDL.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
20 Banded Good Morning
10 Banded X-Walk
10 Scap Push up
10 Hollow Rocks
5 Inchworm
30' Bear Crawl
30' Reverse Bear Crawl
3 Wall Walks

STRENGTH:
4 sets:
A1. Deadlift x 5
A2. HSPU x 3

CONDITIONING:
CrossFit Open 18.4
21 deadlifts (225/155)
21 handstand push-ups
15 deadlifts (225/155)
15 handstand push-ups
9 deadlifts (225/155)
9 handstand push-ups
21 deadlifts (315/205)
50-ft. handstand walk
15 deadlifts (315/205)
50-ft. handstand walk
9 deadlifts (315/205)
50-ft. handstand walk
Time cap: 9 minutes

Scaled:
Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
then deadlift 135 lb. and bear crawl

FINISHER:
:30 on/:30 off x 3
Flutter Kicks
Mountain Climbers
Side Plank R Side
Side Plank L Side

 

Justin McClintock