The Workout of the Day for May 3, 2019

WARM-UP:

Pronated Hang 1 min

10 Banded Good Mornings

10 Side Steps each

10 Hip Bridges

Supinated Hang 1 min

STRENGTH:

Three sets of:

Sumo Deadlift x 8 reps @ 21X1

Rest 1 min

Weighted Pull-Up x 4 reps @ 21X0

Rest 1 min

*Weights should be heavy and challenging

METCON:

3 RFT:

20/15 Calorie Row

100’ Walking Lunges with Farmer’s Hold 53/35

Rest 2 min

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK:

CrossFit Games Online Qualifier WOD #5

For Time:

30 Snatches 135/95

30 Strict Handstand Push-Ups

Time Cap: 6 min

Scaled:

95/65

5” elevation

Aaron Kennedy