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CrossFit Bako – Workout of the Day

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Strength/Oly/Skill

Metcon (No Measure)

Take 15 minutes to rotate through practicing three gymnastics movements:

Movement 1 – Ring Muscle-Up Progressions

Movement 2 – L-Sit Hold Progressions

Movement 3 – Handstand Hold Progressions

Conditioning

Metcon (8 Rounds for reps)

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Ring Dips

Rest 30 seconds

Accessory Work

Metcon (No Measure)

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold