WORKOUT OF THE DAY 09122021

CROSSFIT
Pre-Workout:
4 Sets:
Max Strict Pull-ups
– Rest 1:00 between sets.
 
For Time:
1000/800m Row
50 Thrusters 20/15kg
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
 
CROSSFIT BASICS
Pre-Workout:
4 Sets:
Max Strict Pull-ups
– Rest 1:00 between sets.
 
For Time:
500/400m Row
30 Thrusters 20/15kg
15 Jumping Pull-ups
500/400m Row
20 Thrusters
12 Jumping Pull-ups
300/200m Row
15 Thrusters
9 Jumping Pull-ups
 
POST WORKOUT
Accumulate:
1:00 Banded Shoulder Stretch / Side
 
CFP+ PERFORMANCEMOM 7:
AMRAP 25:
15 Calorie Bike
15 Calorie Row
– Use a 7+ damper on all machines