December 29th, 2021

​CROSSFIT
3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump
then…
For time:
2,000/1,600-m row
 
CROSSFIT BASICS
3 rounds for reps and distance:
Max unbroken hanging knee raises
Max unbroken box dips
Max distance broad jump
then…
For time:
1,200/800-m row
 
AT HOME
3 sets:
Max V-ups
Max push-ups
Max-distance broad jump
then …
Max-distance run in 3:00
 
POST WORKOUT
2 sets:
1:00 banded hamstring stretch / side
:30 seated torso twist / side
:30 scorpion stretch hold / side
 

CFP+ PERFORMANCEMOM 7:
EMOM 10:
5-10 pull-ups
– Choose strict, chin-over-bar, chest-to-bar, banded, or ring rows.