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CrossFit Workout of the Day-Monday, 1/16/23

Warm-up (2 rounds)

10band pass throughs

10band pull aparts

10push-ups

10band face pulls

:30hollow hold


EMOM 5

5 reps push-press wall ball for max height


Upper Body Strength Circuit

E3MOM15

1st minute Handstand push-ups

7-7-7-7-7

2nd minute Pull-ups

11-11-11-11-11

3rd minute Rest


Conditioning 3 rounds for max reps


2:00 Wall-balls (20/14, 10')

1:00 Cleans (185/125)

1:00Rest

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New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

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