CrossFit Workout 7/31/17 Monday

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 10 Russian kettlebell swings
pullup warmup

Workout (start this at 40 past the hour)

3 rounds for time of:
550 m run
20 pull-ups
30 Romanian deadlifts, 75 lbs/55 lbs

Lift

EMOM for 20 minutes of:
3 back squats, start at 65% and go up as you can.

Skills

Work on your worst CrossFit Skill for 15 minutes.

Endurance

45 minute run as soon as you wake up