08072018


CrossFit Bako – Workout of the Day

Practice

View Public Whiteboard

Strength/Skill

Back Box Squat (3×2 @80%+)

Back Box Squat (Lower Box, 7×3 @ 50%)

Adding Bands for resistance for some athletes with good movement, looking for EXPLOSIVE movement here.

Metcon

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

30 AB Mats

30 KB Swing 53/35

5 Bar Muscle Up
BAR MUSCLE UP SCALING OPTIONS

2 Chest to bar Pull ups per Muscle Up

2 Pull Ups + 2 Push Ups

3 Ring Rows + 3 Push Ups