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CrossFit Bako – Workout of the Day

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Warm-up

Dynamic Warm-Up (No Measure)

Spiderman Lunge

Side Shuffle South Facing

Frankenstiens

Side Suffle North Facing

Inch-Worms

Karaoke South Facing

Burpee Broad Jumps

Karaoke North Facing

Strength/Oly/Skill

Every 2 minutes, for 12 minutes (6 sets), Tempo Front Squat x 2 reps @ 32X1.All six sets must exceed load used last April 25. A good goal would be to increase the load of all sets by 4-5%.

Front Squat (Tempo Front Squat x 2 reps @ 32X1)

Front Squat (Tempo Front Squat x 2 reps @ 32X1)

Front Squat (Tempo Front Squat x 2 reps @ 32X1)

Front Squat (Tempo Front Squat x 2 reps @ 32X1)

Front Squat (Tempo Front Squat x 2 reps @ 32X1)

Front Squat (Tempo Front Squat x 2 reps @ 32X1)

Conditioning

Metcon (Time)

Three rounds for time of:

10 HSPU

20 Ab-Mat SitUps

50-Foot Dumbbell Front Rack Lunge Walk (50/35 lb DB)