CrossFit Workout Of The Day 4/9/2019

By: 0

CrossFit:

STRONG

Bench Cycle Week 11: 4 x 5 x 80%

alternate bench sets with heavy dumbbell/landmine rows 5/side

SHREDDED:

15 Min Alternating EMOM:

M1) 15 American KBS

M2) 12 Push-ups or strict ring dips (no knees, use some form of elevation to scale if necessary)

M3) 30s hollow body hold

Then:

#tabatatuesday

Tabata Burpee

Rest 1 min

Tabata HSPU (scale with db push press)

rest 1 min

Tabata DB Lunges (athletes choice Overhead or hanging by side, no front rack)

QuickFit:

EMOM16:

M1) 12/9 cal bike

M2) 6 strict pull-ups + 6 strict hspu or 12 ring rows + 12 strict press