CrossFit Workout of the Day

Every minute for 8 minutes
1 3 second paused oh squat

– 3s pause occurs at the bottom of the squat.
– build to a heavy single for the day

“I’ve had it up to here!”
15 minute amrap
50 double-unders
20 single arm db oh forward lunge
15 hspu’s
20 single arm db hang squat cleans (alt. every 5 reps)
15 toes-2-bar
20 single arm db shoulder to overhead (alt. every 5 reps)

LvL1 – 30/20, single-unders, push-ups
LvL2 – 40/25
LvL3 – 50/35, 100 dubs, shspu

intent – threshold pacing training w/ single db and gymnastic focus. 

7 minute amrap
20 second L sit on ground
15 weighted russian twists 45/25
10 sit-ups