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CrossFit Bako – Workout of the Day

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Warm-up

Warm-up (No Measure)

250m Row – Arms Only

250m Row – Legs Only

250m Row

PVC Warm-Up (No Measure)

3 Rounds w/PVC

10 Halos (5 each way)

10 Shoulder Pass-Thrus

10 Good Mornings

5 OHS

5 Burpees

Strength/Oly/Skill

Max Effort Body Weight (9 Rounds for reps)

Every 90 seconds with 30 sec Rest, for 18 minutes (3 sets each)

Station 1 – Max Effort Pull-Ups

Station 2 – Pistols or Air Squats

Station 3 – Max Effort Push-Ups
Focus on QUALITY reps, not speed. Full range of motion and proper form every rep.

Conditioning

Benchmark 2k row!

2k Row (Time)

Max Effort 2k Row