workout of the day 01042022

CROSSFIT
Pre-workout:
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)
 
AMRAP 15:
15 DB rows, left arm (15/22.5 kg)
15 DB rows, right arm
15m handstand walk
 
CROSSFIT BASICS
Pre-workout:
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)
 
AMRAP 15:
15 DB rows, left arm (5/7.5 kg)
15 DB rows, right arm
15m bear crawl
 
POST WORKOUT
2 sets:
:30 supine snow angel stretch
:30 prone snow angel stretch