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CrossFit Bako – Workout of the Day

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Warm-up

Warm-up (No Measure)

Run, Row, or Bike steady 800m

PVC Warm-Up

Shoulder Band Stretches

Strength/Skill

Gymnastic Review

3 Rounds – Static Holds

20 Sec – Flexed Arm Hang

10 Sec Rest

20 Handstand Hold

10 Sec Rest

20 Sec Ring Support Hold

10 Sec Rest

2 Rounds

20 Sec Strict Pull-Ups

10 Sec Rest

20 Sec Strict HSPU

10 Sec Rest

20 Sec Strict Dips

1 Round

20 Sec Kipping Pull-Up

10 Sec Rest

20 Sec Kipping HSPU

10 Sec Rest

20 Sec Kipping Dips

Metcon

Metcon (5 Rounds for reps)

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 18/12 Cal Row

Station 2 – 10 Burpee Box Jump-Overs (24″/20″)

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.