WORKOUT OF THE DAY 09032022

CROSSFIT
Pre-workout:
3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
– Rest 1:30 between sets.
 
4 rounds for time:
400/500m row
15 push presses (40/60kg)
 
CROSSFIT BASICS
Pre-workout:
3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
– Rest 1:30 between sets.
 
4 rounds for time: 
300/400m row
15 push presses (15/20 kg)
 
POST WORKOUT
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
 
CFP+ PERFORMANCE
EMOM 10:
Min 1: 12 alternating single-leg squats
Min 2: 5 candlesticks