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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, DEC 20TH WOD

Posted: Dec 19, 2019
Categories: WOD
Comments: 0

Warm-up:

2 Rounds, 1 min ea station:
Mountain climbers
Burpees
down dog to pushup
Double unders (or attempts)

Strength/skill:

A) 3 Sets For Quality:
5 Tempo Ring Rows (3 sec to lower, raise feet)
5ea Front Rack Reverse Lunges (95/65)
20 Second bottom of front squat hold (95/65)

B) Push press:
4 sets to find a heavy set of 6
Then
4 x 6 at this weight, resting 1-2 min b/w sets
*goal is 2-4% heavier than last week

Conditioning:
5 RFT (17min cap):
20/15 Calorie Row/ski/bike* (rotate)
10 Thrusters (115/85)

*airdyne bike= 35/25 cal

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