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CrossFit Bako – Workout of the Day

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Warm-up

Warm-up (No Measure)

Dynamic Warm-Up

Runners Lunge

2 Air Squats

Tip Toes

2 Push-Ups

Duck Walk

4 Squats

Frankenstein

4 Push-Ups

Hamstring Stretch

6 Squats

Quad Stretch and Reach

6 Push-Ups

Inch Worm

8 Squats

Backward Lunge w/Twist

8 Push-Ups

Broad Jump

10 Squats

Burpee Broad Jump

10 Push-Ups

Barbell Warm-Up (No Measure)

5 Deadlifts

5 Hang Cleans

5 Front Squats

5 Strict Press

5 Good mornings

5 OHS

Strength/Oly/Skill

Clean and Jerk

Conditioning

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#