091318   Recently updated !

CrossFit Bako – Workout of the Day

View Public Whiteboard


Warm-up (No Measure)

Hip/Glute/Ham Opener

1 min Runners Lunge

1 min Hamstring Stretch (extend bent leg) back from runners lunge

1 min Pigeon

Repeat on Other Side

Warm-up (No Measure)

“Flight Simulator”

Unbroken Double Unders in sets of:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps

For Time (6 Minute Cap)

*6 Minutes of Double Under Practice w/3 Burpees on the minute if you do not have DUs


Metcon (No Measure)

Three sets of:

Barbell Glute Bridges x 8 reps

(go heavy on these!)

Rest 30 seconds

Barbell Step Ups on Box x 16 (8 each leg)

Rest 30 seconds

Barbell Row x 16 (8 each leg)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

30 Kettlebell Swings (24/16 kg)

20 Alternating Pistols