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CrossFit Bako – Workout of the Day

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Warm-up

Warm-up (No Measure)

3 Steady Rounds

40′ Walking Lunge Steps

:20 Handstand Hold (on wall OR freestanding)

6 Strict Ring Dips

Strength/Oly/Skill

Pistol/Hollow Hold Super Set

Pistols (4 Sets of 10 (5 each leg))

Hollow Rocks (4 Sets of 30 Sec Hold)

Conditioning

Metcon (3 Rounds for time)

3 Rounds:

6 HSPU

3 Squat Cleans 225/155lbs

4 HSPU

2 Squat Cleans

2 HSPU

1 Squat Clean

Rest 2:00

Strength Accessory

Back Squat (3×3 @87.5%)

Conditioning Accessory

5k Run (Time)

Max Effort 5k Run