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CrossFit Bako – Workout of the Day

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Warm-up

Static Holds (No Measure)

2 Rounds

20 Sec – Flexed Arm Hang (pronated grip)

10 Sec Rest

20 Handstand Hold

10 Sec Rest

20 Sec Ring Support Hold

10 Sec Rest

20 Sec Bottom of Squat

1 Rounds

20 Sec Strict Pull-Ups

10 Sec Rest

20 Sec Strict HSPU

10 Sec Rest

20 Sec Strict Dips

10 Sec Rest

20 Sec Squat Hold

1 Round

20 Sec Kipping Pull-Up

10 Sec Rest

20 Sec Kipping HSPU

10 Sec Rest

20 Sec Kipping Dips

10 Sec Rest

20 Air Squat

Strength/Skill

Metcon (5 Rounds for reps)

Five sets for max reps of:

45 seconds of Strict Handstand Push-Ups

Rest 45 seconds

45 seconds of Double-Unders

Rest 45 seconds

Conditioning

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

10 Left-Arm Dumbbell Push Presses (55/35 lb DB)

10 Right-Arm Dumbbell Push Presses (55/35 lb DB)

15 Dumbbell Goblet Squats (55/35 lb DB)

20 V-Ups