CFKSQ – CrossFit
Workout of the Day
1. Conditioning – “Pistachio”
Metcon
Pistachio (AMRAP – Rounds and Reps)
Alpha:
22 min AMRAP
40 Double Unders
40 Russian Kettlebell Swings (70/53)
40 Double Unders
40 Pull-ups
40 Double Unders
400m Run
Bravo:
Russian Swings (53/44)
Charlie:
:30 Double Under Attempts
Russian KBS 44/35
Delta:
Dubs: Hip Taps
KBS: Dumbbell or Odd Object Swings
Pull-ups: Towel/Table/Dumbbell Bent-over Rows
Warm-up
1)
1 min cardio/10 GM / 10 Air Sq
:45 cardio/10 dis/10 inl/10 atw
:30 cardio/8 spider hamstring
2)
10 Scap/8 Kip/6 Shoulder Cir
4 Negatives/4 Pull-ups
3)
8 KB DL / 8 KB Hike
8 Hip Height Swing /6 Rus. Swing
4)
20 Hip Tap / 20 High Jump Sing
20 Dubs or 5 attempts
5)
2x
10 Dubs
5 Pull-ups
5 Swings
Run 100m