Posted on Jul 10, 2018

CrossFit StKilda Workout Of The Day 11/07/2018

A. For individual time:
5 x 50m Sprints
Rest as needed between sets.

This run will start at Pakington St and you will run back towards CFSTK.

B. Overhead Squat
1-1-1-1-1-1-1
Add load each set.

Extras.
E.1 Push Press
31X2; 8,6,4,8; rest 2-3mins (3sec eccentric, 1sec pause on shoulder, X is the dynamic Push Press, 2sec hold overhead) – last set of 8 should be heavier than first – goal

E.2 DB Incline Bench Press
40X0; 6-8reps; rest 45sec x 3

E.3 Wide Grip Strict Pull Up
21X2; 5,5,5; rest 45sec (WTD if you can)

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