Workout of The Day

Back Squat 4×10
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10+ reps of training 1RM

Romanian Deadlift 4×12
Romanian Deadlift for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps

Plank walk 3x10m

3R: Wall ball shot, Sumo deadlift high pull, Side plank
Complete 3 rounds, 1 minute at each station:
Wall ball shot (boys: 20#; girls: 14#)
Dumbbell muscle snatch (boys: 50#; girls: 35#)
Side plank, left
Side plank, right
rest
*Every time you break plank, subtract 5 points.

Machiko Emoto

Machiko is an owner and co-founder of CrossFit Toronto and Primal Athletes and a CrossFit Level II certified trainer.

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