061019


CrossFit Bako – Workout of the Day

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Steady Rounds

:30 Banded Glute Activation

10 Push Ups

250m Row

Strength/Oly/Skill

Front Squat (5 Sets of 5 @70%)

*Take 5% off your Back Squat numbers if the sets are too aggressive.

Conditioning

Metcon (Time)

4 Rounds

12 DB Burpee Box Step Overs 24/20″ 50/35s

15 HSPU

75 Double Unders

14 Minute Cap

Conditioning Accessory

Metcon (5 Rounds for distance)

2:30 x 5 on Rower

Rest :90

Score is best single distance in meters

Strength Accessory

Bench Press (Find 5RM Bench)