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CrossFit Bako – Workout of the Day

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Warm-up

Warm-up (No Measure)

Death By 10m

3 Rounds

30sec Handstand Hold

10 Shoulder Taps (Wall or Plank)

20ft plank shuffle (5 mats)

Strength/Skill

Shoulder Press (E2MOM for 10 Minutes)

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Shoulder Press (E2MOM for 4 Minutes)

@75%

Metcon

Metcon (Time)

Three rounds for time of:

500 Meter Row

15 Toes to Bar

15 Strict Handstand Push-Ups