WORKOUT OF THE DAY
Push Press Friday 10/11/17
9th November 2017 by
CrossFit
Warm Up
Russian KB Swing x5
5/5/5/5 Skip/DU
BB Zercher Squat x5
Strength
Heavy Zercher Squat
Skill
Banded KB Swing 4×20
WOD
For Time:
50 Double Unders
20 Push Press 30/20kg
50 Double Unders
15 Push Press 40/25kg
50 Double Unders
10 Push Press 50/30kg
50 Double Unders
5 Push Press 60/35kg
CrossFit Lite
Warm Up
Basketball Layup Circuit
Left side 5m Run/Layup
Middle 5m Run/Free Throw
Right side 5m Run/Layup
Strength
4 sets of:
3 Turkish Getups each side
12 D-Ball Reverse Lunges
WOD
5 Rounds
30 seconds Ninja Squat Jumps
30 seconds Candlestick Rolls
30 seconds Seated Pike Lift
30 second Rest
Mobility
Lacrosse Ball
Hips
Quads
Scap
Lower Back