Workout of The Day

Push Press 4×10
Push Press for load:
#1: 10 reps @ 60%
#2: 10 reps @ 60%
#3: 10 reps @ 60%
#4: 10+ reps @ 60% of training 1RM

A1. Pull-up 3×5 reps
*Pause 5 seconds at top.
B1. Ring dip 3×8 reps

GHD hip extension 3×15 reps

15-12-9: DB clean, Burpee box jump
Complete 15-12-9 reps for time of:
Dumbbell clean (boys: 45#; girls: 30#)
Burpee box jump (boys: 24”; girls: 20”)

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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