Friday 7.20.2018

CrossFit Workout of the Day

1. Spend 10-15 minutes
Build to today’s 1RM Front Squat

2. For Time:
21 – 15 – 9
Thrusters (115/75)
Pull-ups
Box Jump Overs (24/20)

3. Mobility: Thread the Needle Pose, Lizard Pose,
Downward Dog, Cobra Pose

Thursday 7.19.2018

CrossFit Workout of the Day

1. Every 2 minutes, for 10 minutes:
2 Strict Press + 2 Push Press

2. 12 minute AMRAP:
40/30 Calorie AB or Row
7 Power Cleans (185/125)

3. Mobility: Lizard Pose, Pigeon Pose,
Eagle Arms with Saddle Legs

Wednesday 7.18.2018

CrossFit Workout of the Day

1. Against a 7 minute running clock, AMRAP:
Run 400m
25 Toes-to-Bar
15 DB Squats (53/35) (Open standard)
Max Burpee Box Jump Overs (24/20)

*Rest 3 minutes, 3 Total Rounds
Score = Total number of burpees

2. Mobility: Dragon Pose, Lizard Pose,
Pigeon Pose

Tuesday 7.17.2018

CrossFit Workout of the Day

1. Spend 10-15 minutes
Build to today’s 1RM Overhead Squat

2. 3 Rounds For Time:
50 Double-Unders
10 Squat Snatch (135/95)

3. Mobility: Eagle Arms with Saddle Legs,
Supine Twist Pose, Child’s Pose

Monday 7.16.2018

CrossFit Workout of the Day

1. Every minute, for 12 minutes:
Station 1: Ring Row x 8-10 reps @ 2111
Station 2: Reverse Snow Angels x 8-10 reps (slow)
Station 3: Chin-Over-Bar Hold x 30-45 seconds
Station 4: Hollow Hold x 30-45 seconds

2. For Time:
Row 300/250m
40 Russian KB Swings (53/35)
20 Ring Dips
10 Bar Muscle-ups (10 Chest-to-Bar Pull-ups)
Run 800m
10 Bar Muscle-ups (10 Chest-to-Bar Pull-ups)
20 Ring Dips
40 Russian KB Swings (53/35)
Row 300/250m

3. Mobility: Eagle Arms with Saddle Legs,
Seated Forward Fold, Butterfly Pose

Friday 7.13.2018

CrossFit Workout of the Day

1. Spend 10-15 minutes
Build to today’s 1RM Deadlift

2. 10 minute AMRAP:
50ft Handstand Walk (25 Thomas Touches)
10 Power Snatch (75/55)

3. Mobility: Standing Straddle,
Half Front Splits Pose, Child’s Pose

Thursday 7.12.2018

CrossFit Workout of the Day

1. Every 90 seconds, for 30 minutes:
Station 1: 20 Double-Unders + 10 Deadlifts (275/185)
Station 2: 15/10 Calories on AB or 250m/200m Calorie Row
Station 3: 12 Burpee Box Jump Overs (24/20)
Station 4: Run 200m

2. Mobility: Seated Forward Fold,
Lizard Pose, Pigeon Pose