LAYING DOWN FOUNDATIONS

WORKOUT OF THE DAY

CONDITIONING

A. Gymnicstix Conditioning

12 minute EMOM

1 – 10 Kipping Swings/5 High Backswings

2 – 7 Strict dips/7 Kipping Ring dips/5 Slow dips (eccentric)

3 – 15-25 second L-sit

B. 5 rounds for time of:

5 Thrusters 50/30kg

10 Slamballs

STRENGTH

Upper body accessory

Super-set 4 rounds of:

7 Seated Strict Press

7 Single Arm Bench Press

 

Published by Wilsy

Crossfit Coach

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