CHOOSE WHAT SUITS YOU

WORKOUT OF THE DAY

CONDITIONING

25 minutes for quality of:

20 Airsquats

50m Sled drag

1 min Plank

30 sec Hang

20 Sit-ups

CHOOSE YOUR OWN ADVENTURE

4 sets for quality of:
5-8 Ring rows in False grip or Ring Pull-ups
15-30 sec Support Hold
5-8 Dips

-or-

3 rounds of:
10m Gorilla
20 Mustangs
Run to start
10m Side Ape
10m Side Ape
10 Half Hindus

1 minute AMRAP
Bear crawl to wall and back

1 minute MAX
Frogs

-or-

Mobility
5 minute Squat

5 Jefferson Curls (LIGHT)

2 rounds
10 Weighted Cossacks
1 min Supinated Hang
10 Scorpions

Published by Wilsy

Crossfit Coach

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